@gannabolic - IGDataHub

JOE GANN

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@gannabolic

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💻 @alliancecoaching_ Lifestyle and Prep 💊 @tbjpnutrition GANN10 👇🏼Coaching and Merch below

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liinks.co/allianceonline

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Recent posts

Very excited to announce I am now a @tbjpnutrition sponsored athlete If you have followed me for a while or know me personally you will know I embody the tbJP ethos with my life and soul Hard heavy training High standards High quality & NOT MISSING My code GANN10 can now be used for a discount at checkout, this will also be supporting me so I appreciate everyone who uses it I will be active on the tbJP members site with my own personal blog documenting my set up, training and adjustments through my off season and preps. I will also be answering questions in the forums This full leg day will be posted on my channel soon DNFM. 17 Apr 2026

1st in novice bodybuilding 🥇 2nd in bodybuilding medium 🥈 For @built_by_boden At the @gasmark10classic_ A REALLY hard dense look brought to stage yesterday Landed the look absolutely fkin spot on for morning show. All the moving parts aligning for that 5 minutes on stage is one hell of a feeling. He posed great, strong composure and the look was like granite Then we had a break of roughly 6 hours after a massive adrenaline rush and dump bringing him back down to life so it was a case of rehydrating, refuelling, laying down getting the heart rate and digestion back to normal which deemed to be difficult before layering in a bit more food That’s a very hard task for most. Up there with the harder things you’ll do on a show day showing up perfect for two classes in one day and he pushed on so respect George came to me 15 weeks ago wanting to respark his love for bodybuilding after some time away from competing just on TRT for a long while. Goal was initial fat loss phase get lean for a holiday push up for next year Well the physique started to really come to LIFE, condition started coming thick and fast and once the glutes were in the decision was made to get into a show to get the bug back for it Usually more of a challenge prepping someone straight out the gate with no prior experience with the client but luckily it’s like working with a client like myself. The plan is there he gets on with it at maximum efforts and accuracy. Great notes taken on peaking for our next show on how much food he needs Plans now are call it here, the spark has been lit. No time wasted straight into a rebound and pack on some serious tissue, have a long very very productive off season and be a different animal next outing with all the things we know we can improve on Great potential, let’s execute it Congrats to @rich_goodstylecoaching who looked amazing then went onto win the overall. Well done lads @bignath_styles_ifbbpro 15 Jun 2025

Last session of another successful week Lower - After tweaking my back on this session two weeks ago and deloading the leg press last week I resumed back on full load today. Luckily the issue has fully cleared and was back to productive work almost immediately by hammering lots of mobility work Progress taken and wins under my belt. What it’s all about this session is very important as it’s a lot of hamstrings which for me is a focus point In an off season it’s incredibly important to focus on your performance in the gym. Seems obvious but this will keep you very accountable and motivated during long hard pushes where for some the focus can slip without an immediate goal ahead Your immediate goal ahead is your training performance every day, it’s easy to measure and take small wins from too When you line up your day to work towards a great training session, your nutrition, hydration, sleep is what contributes to that. When you don’t have a show to work towards on prep, focusing on performance progressions is the best way to stay on point. As being on point drives better performance Lower Back supported tricep push down x 4 Seated hamstring curl x 3 Lying single leg ham curl x 2 Leg press x 1 Loaded hypers x 2 Standing calf raise x 2 08 Nov 2026

The power of saying no Without the need to make up an elaborate lie as an excuse 06 Nov 2026

Hard work Intense internal aggression Accurate tension Patient progressions The beauty of training is we are forever evolving More muscle, more strength, more experience, more knowledge All of the above things mean that training adapts over time What I thought was the best way to train 1 year ago may no longer serve me as the best today for example With that being said my core principles will always remain the same until the end that effort and intensity is the foundation of everything, there are tweaks to execution and ideas that allow me to continue progressing You will have heard me talk about contracting the muscle into the concentric, something that Kuba has told me to do for a while and it is showing its benefits Watch my pendulum set (I forgot to put this into action on the first rep out of habit so you will be able to see a visual difference between the two) The first rep I explode out of he hole, driving my feet hard into the platform and using everything to move the load The second rep is where I begin contracting my quad hard in the stretch to initiate the movement, yes it will take the wind out of your sails a touch but you can be fully confident that it is all quad working and nothing else Just a small tweak but something that has really helped with injury prevention this off season. Also the best my physique has ever looked. Coincidence ? Maybe, maybe not Legs Back supported tricep pushdown x 3 Seated hamstring curl x 3 Leg extension x 1 Pivot press x 1 Pendulum squat x 1 Loaded hypers x 1 Standing calf raise x 2 05 Nov 2026

Full push session and some post workout posing - Off season week 14 at 135kg Momentum, dont stop or you will lose it. Constantly moving forward no matter what Right now the momentum feels very strong and that is facilitated by being patient with training progressions with high quality accuracy. This has allowed me to steadily edge forward without any major set backs. Previous off seasons it would be a case of if I didn’t add some sort of load every single week then what I am doing isn’t working. Maturing in my approach I realise this bottle necks your potential for progress as form slowly starts to deteriorate putting less tension on the muscle then the muscle stops adapting and you plateau. OR the load becomes so unmanageable that an injury occurs I have been saying this for a while now and it is starting to really show its benefits here with how the physique is progressing and how I am feeling not only outside the gym but also in training. The sessions dont feel quite as animalistic with explosive aggression (other than legs) but they feel incredibly precise, incredibly effective and clearly its working Push Back supported tried pushdown x 2 Prime flat press x 2 Prime incline press x 2 Seated overhead single arm tricep ext x 3 Pec dec x 2 Seated machine lateral raise x 3 Fuel for today by @tbjp Intra: performance fuel 90g, EAA 15g and 10g glutamine Pre: Prepare pro 15g, Pumpage 20g, creatine 10g 03 Nov 2026

How to keep a tight waist and prevent gut distension Protect your lines whilst getting massive peeps 02 Nov 2026

5 supplements that are actually worth your money As an assisted athlete and a competitive bodybuilder I take the full health range from @tbjpnutrition. These supplements I have listed are my absolute essential recommendations for everyone 01 Nov 2026

Coming to the end of off season week 13 Post upper shots here at 134.9kg Another excellent week of growing. Serious momentum right now we are absolutely flying. By far the best my physique has looked and the best I have felt peak off season. Still tonnes of things to work with to push things on if need but whilst things are going so well we leave well enough alone and keep pushing as is. If it ain’t broke Few tweaks to the upper set up. Additional lat work as thats what I primarily need and using the Atlantis incline press Ran a higher rep set first to grease the groove. Get everything warm then went into a slightly heavier set. This is completely fine to do. Especially if things are feeling a little off like here my elbow was a bit stiff so got tonnes of blood in, then the heavier loaded set felt super safe. There are no rules to this, effort and taking the set to failure or the close proximity to failure with accurate form is what matters. The load is merely a tool to make you fail within a desired rep range Upper Assisted pull up x 1 (2-3RIR) Single arm cable row x 2 Incline Atlantis press x 2 Single arm pulldown x 2 Pec dec x 2 Seated machine row x 2 Lying cable lateral raise x 2 Behind the back curl x 3 @tbjpnutrition formula 75 for pre and 5g of creatine Intra Performance fuel 90g EAA 15g Creatine 5g Glutamine 10g Code GANN10 31 Oct 2026

Going into a set there needs to be a ‘switch on’ Most people walk up to the bar with no idea of what they need to beat and go through the motions As you enter the set FOCUS Numbers to progress Your form cues Get AGGRESSIVE your mindset / energy shouldn’t be the same in the gym as when you’re sat at your desk at work The gym is your space to turn that part of you on that gets to explode Dont waste the opportunity 30 Oct 2026

Legs - Business as usual Hard and precise work @adz.m_all.in was in town so he joined us for a session Really happy with this session, was very relieving because on Saturday lower I tweaked by back somehow, woke up the next morning super tight and was causing issues beginning of the week even bending down was giving me discomfort. Absolutely rinsed the hip and glute mobility work and put a good dose of BPC157 in and it came around the morning of legs yesterday and managed to train absolutely no issues and today is fine also thankfully Bodybuilding is a lot about pushing your body to the limit, doing things way past what it’s designed to do to force growth that surpasses natural limits. This comes at a cost and you will occasionally feel push back. Joints get wear and tear, you may strain something. This is normal. Your job is to then listen closely and work around these things whilst keeping the ball rolling. Control what you can control and be smart. There is ALWAYS something you can still do and always something to work on to improve it Legs Single arm preacher curl x 3 Seated hamstring curl x 3 Leg extension x 1 Pivot press x 1 Pendulum squat x 1 Loaded hypers x 2 Standing calf raise x 2 New merch as seen here coming soon… 29 Oct 2026

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shortcode	caption	likes	comments
DXOrNlhjUe7	Very excited to announce I am now a @tbjpnutriti…
DK6aMPLoTjd	1st in novice bodybuilding 🥇 2nd in bodybuilding…
DfhQRYLjVx6	Contrary to popular belief you can push yourself…

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up to 901 accounts

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username	full_name	user_id	is_verified	is_private	profile_pic_url

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shortcode	caption	likes	comments
DXOrNlhjUe7	Very excited to announce I am now a @tbjpnutriti…
DK6aMPLoTjd	1st in novice bodybuilding 🥇 2nd in bodybuilding…
DfhQRYLjVx6	Contrary to popular belief you can push yourself…

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Everyone who follows them

up to 44,804 followers

$224.02

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username	full_name	user_id	is_verified	is_private	profile_pic_url

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Everyone they follow

up to 901 accounts

$9.99

minimum

Every account this one follows, same fields.

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username	full_name	user_id	is_verified	is_private	profile_pic_url

These are the columns. We can't show live rows: Instagram serves no follower or following list to a logged-out client, so we hold none until you order.

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