NPC Bodybuilder Lawrence Ballenger Talks With

(Last Updated On: April 23, 2017)

How did you get started in bodybuilding/fitness?

I have been into fitness for quite some time now but I started lifting weights when I was 15 after a 15yr old girl benched pressed 50lbs 20 times and I couldn’t get it off my chest and all my friends and family was there and they were all laughing so I knew it was time for me to hit the gym. After that I played football, golf and track to stay in shape and went to the weight room so I could be competitive. One day I was on and I saw the fit body completion and my girlfriend talked me in to entering because I always talked about getting on stage and competing. I was chosen to be one of the competitors, I placed 2nd and after that I was hooked.

Lawrence Ballenger

What is your favorite body part to train?

My favorite body part to train is shoulders and legs. These were my weaker points on my body and I hated training them but after hitting them hard this last year and seeing the development and quick growth I look forward to those days.

Lawrence Ballenger

Can you give us a sample of your routine?

Monday – Legs 4 sets of 8-10 reps

Leg extensions
Squats (1 extra set of 1-3 heavy reps)
Leg Press (1 extra set of 1-3 heavy reps)
Leg Press Calf raises
Hack Squats
Single Leg Leg Press
Single Leg Leg Extensions

Tuesday- Back 4 sets of 8-10 reps

A.M. CARDIO-15 100yrd Sprints

P.M. Back 4 sets of 8-10 reps
Pull Ups
Lat Pulls
Wide Grip Barbell Rows (1 extra set of 1-3 heavy reps)
Dead Lifts (1 extra set of 1-3 heavy reps)
Cable Rows
Hammer Strength High Rows
Single arm Neutral Grip Lat Pulls

Wednesday – Chest 4 sets of 8-10 reps

Incline Bench Press
Flat Bench Press (1 extra set of 1-3 heavy reps)
Incline Dumbbell Press
Incline Dumbbell Flys
Cable Flys
Cable Press
Pec Deck
Incline Hammer Strength
Decline Hammer Strength

Thursday- Hamstrings / Calves 4 sets of 8-10 reps

Leg Curls
Reverse Hack Squats
Hip adductors
Hip abductors
Standing Calf Raises
Seated Calf Raises
Walking Lungs

Friday- Shoulders 4 sets of 8-10 reps

A.M. Cardio 3-5mile jog
P.M. Shoulders
Lateral raises
Front raises
Upright Rows
Arnold Press
Seated Barbell Military Press
Hammer Strength Shoulder Press

Saturday- Biceps / Triceps 4 sets of 8-10 reps

Standing Bicep Curls
Weighted Dips
Reverse Curls
Reverse Tricep Pull downs
Preacher Curls
Skull Crushers
Drag Curls
Cable tricep pull downs
Zottamen Curls
Single Arm overhead Tricep extensions

Lawrence Ballenger Bodybuilder

What kind of music do you listen to when you are working out?

I listen to Pandora because I get sick of the same music all the time I flip between Rick Ross Station and Rob Baily a lot.

We all have at least one, what is the most embarrassing song on your iPod?

I am never embarrassed about what I listen to because I am who I am but the one that people look at me twice is Dirty Dianna by Michel Jackson.

Lawrence Ballenger protien bottle crush

What does your diet look like when you are trying to get lean?

Meal 1  

1 cup Liquid Egg whites
2 scoop Dymatize ISO 100
1 cup oats
2 servings of fish oil

Meal 2

6 egg whites
4 whole eggs
½ cup veggies
1 serving of Dymatize Elite Mass

Pre workout shake

2 scoops Dymatize ISO 100
½ cup of oats
2 scoops Dymatize Xpand 2x


Post Workout

2 scoop Dymatize ISO 100
60G dextrose
2 fish oil tablets

Meal 3

16oz sirloin steak
1 cup brown rice
1 cup of brocolli
2 servings of fish oil

Meal 4

16 oz Chicken Brest or Salmon
2 Tbsp. Natural Peanut Butter
½ cup cottage cheese

Meal 5

16 oz Steak or Chicken
2 servings of fish oil

Meal 6

1 serving of Dymatize Elite Mass
1.5 Tbsp. Flax Seed Oil

Lawrence Ballenger cable cross over


List the top 10 foods we would find in your kitchen:

  1. Sirloin Steak
  2. Chicken Brest
  3. Eggs
  4. Broccoli
  5. Tilapia
  6. Salmon
  7. Bison
  8. Red Potato’s
  9. Sweet potatoes
  10.  Pop Tarts

What kind of cardio do you like best and why?

I like to switch it up between sprints and the stair mill. I like to do sprints because it over with quick, it burns more calories than jogging and I won’t lose muscle mass doing it. I like doing the stair mill because I can pace myself and get my heart rate up to just burn fat and no muscle mass while I’m getting ready for a completion or photo shoot.

Lawrence Ballenger huge bodybuilder

If you could give somebody only one bodybuilding tip what would it be?

Consistency is the key; never miss a meal, workout or sleep.

Tell us about your biggest bodybuilding/fitness influence?

My biggest influence is my will of wanting to be the best.

Lawrence Ballenger dumbell row bodybuilder

Favorite cheats food?

My favorite cheat meal by far is a supreme deep dish Pizza

Do you take any supplements?

I have been taking Dymatize products for the last year and seen some serious gains. But my favorite products are Elite Mass because it isn’t loaded with carbs and taste great. I LOVE ISO 100 because it is pure protein with almost no sugar, fats or carbs. Then their new Xpand 2X gives me a great pump and energy for my workout and it taste great.

Lawrence Ballenger lifts a girl

What does the future hold for you?

I hope to be published in more magazines in this upcoming year. Also I am planning on doing Men’s Bodybuilding this year instead of Men’s physique. I hope to win the Arnold armatures then the USA’s and get my IFBB Pro Card.

Lawrence Ballenger