[Ryan]

Joshua, ah i see, i will go through my pics and see. i believe i was 115kg before my last prep and 4 months off everything.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

@deanstm thanks buddy and thanks for all your help on getting my hormones sorted. recommending you to everyone lol

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Hey Joshua,
thanks m8 im around 5kg heavier so not stupidly fat lol. if you go back to page 1 there are two more recent pics. my size will start to come down now as i am off everything, the trt will take me to a healthy natural level.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

TRT:
so after much consideration i have decided to TRT this time instead of coming off everything. i have been coming on and off steroids for 10years now and i feel my natural test level are not adequate to maintain overal health and wellbeing. 9mmol is way below average and there is no wat they are likely to improve naturally. It’s common practice now for young guys to never come off or even TRT, they just bridge, some bridge on ths max amount of test i would take for prep. I recomend using as little as possible starting out. And if you don’t come off atleast TRT to natural recommended levels. this will give you more options as you progress in the sport. The saying don’t jump in the deep end springs to mind. So my TRT dose will be 75mg test E 2 x per week. i will get my bloods done in 3 weeks. I want to sit around 30mmol, the optimal natural test level. I will be using HMG 75iu 3 x a week to increase my sperm count. Thats the other thing with bodybuilding and staying healthy. Your opinions and goals change a little as you get older, sometimes bodybuilding has to take a backseat for a little while whist you focus on starting a family, business or whatever it may be. This doesn’t mean to stop training or eating properly just not as intense as year after year contest preps
.I still hope to get on stage next yr but my main focus is my wedding and getting some mini petfords lol.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Today was Push session 3.
PUSH 3

DB shoulder press – 2 sets for 8-10 reps

Flat lying machine press – 2 sets of 8-10

Dip machine – 2 sets of 8-10

High incline smith press – 2 sets of 8-10 reps

Low incline DB fly – 2 sets of 15

Lying cuff side raises – 3 sets of 15 reps

Dual rope tricep pushdown – 1 mechanical drop set stepping in each time – 3 points

Single arm seated DB preacher curl  – 2 sets of 8-10  reps

Dual zbar curl, seated – 1 set of 15, 1 triple drop set

Abs – 4 sets of any exercise you like with 1 min rest in between, all sets aim for 15 reps

I have decided to TRT this time round. Its 9 yrs earlier than i had hoped but dropping to my natural levels of 9mmol makes no sense health or bodybuilding wise. I will put out my doses tomorrow and i will be adding HMG for sperm count as me and the wife hope to conceive. This may be of interest to some on you if not now then some time in the future.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Hey Mitch,
i dont have a naturally small waist, i have wide hips. all of the above will help, we need to be more consistent than those with naturally small waists. Posing correctly is key to showing you physique and creating illusions.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Hey Joshua, yes it’s worth a read, just gives you a list of foods that suit your stomach acids. Os have more acid as we are the original gene so we can eat more meat but less processed foods and certain fruits and veg. I was sceptical at 1st but i would never look back now. I personally don’t touch any probiotics. I like to use food that allows my stomach to function efficiently. I know many like to use them but i don’t like the idea of messing with something so advance you couldn’t build it even with todays science. I trust my body to release what it needs to digest food, i just have to give it the correct food types and nutrients.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Nic ????????????

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

pic2

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

pic 110kg

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Hey all, as promised here’s a little on digestive health. I believe gut health is everything, basically a 2nd brain. If something goes wrong your whole body will suffer. We also don’t want that bloated split abs look on stage.
Obviously the 1st thing is to eat foods that agree with you. For instance if you have eggs on your diet but they give you the shits and gut ache stop eating them lol. You can always replace food sources to meet your makros. I recently removed chicken and my main protein source is now white fish.
Digestive Aids:
-manuka honey (teaspoon a day)
-organic sheeps yoghurt (2 dessertspoons)
-greens powder (1st thing mixed with 10g
L.glutamine powder)
-Organic Peppermint tea
-Fish oils
-Green veg: mainly spinach, asparagus, broccoli, kale (i stay away from cabbage and stir fry style vegetables).
-Pineapple
-Mint and parsley
-Pink salt
-CBD oil
-Coconut oil
I personally don’t use digestive enzymes as i feel you can become reliant and you don’t want to mess with the enzymes in your stomach. Food is the best solution for gut health in my opinion.
I stick to foods based on the blood type diet. I am blood type O and avoid the foods below 99percent of the time. I may have small amounts in one of my meals off, for example a small amount of dairy.
Allergen foods:
eggs (large amounts)
Dairy (i use goats and sheeps based products)
Wheat
Gluten
Shell fish
Bottom feeding crustaceans
Pork
Processed food
Sweetners (okay in small amounts, ideally sucralose and stevia based).
peanuts (i find almonds (almond butter) and walnuts are better for digestion.

Oral drug use should only be utilised during the final weeks of contest prep. Too many orals can impact digestive health. This goes for t3 use too. Large amounts of t3 can lead to gut inflammation. Remember 40% is produced in the gut (Dean knows alot more on this) so you have to know what you are doing to restore t3 and gut health when you come off.
I generally have a 12hr fast, last meal at 10pm 1st at 10am. I try not to over eat so i don’t bloat, which can be difficult on a cheat meal. So i tend to spread the food on a cheat rather than one big meal. I also don’t use insulin or growth.
Vacuums daily, abs 3 to 4 x a week.
I have attached a picture, this yr i felt i achieved my smallest waist yet. Pic weight was 110kg. Next time i will aim for more detail and an even smaller midsection. My abs naturally suck but i know i can still improve even with poor midsection genetics, it just means a more maticulous approach.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

Today was push day 3. energy and recovery at an all time low. 1 more week and i can start my HCG. Going on Dr Deans protocol 3 weeks from last prop shot.

PUSH 3

DB shoulder press – 2 sets for 8-10 reps

Flat lying machine press – 2 sets of 8-10

Dip machine – 2 sets of 8-10

High incline smith press – 2 sets of 8-10 reps

Low incline DB fly – 2 sets of 15

Lying cuff side raises – 3 sets of 15 reps

Dual rope tricep pushdown – 1 mechanical drop set stepping in each time – 3 points

Single arm seated DB preacher curl  – 2 sets of 8-10  reps

Dual zbar curl, seated – 1 set of 15, 1 triple drop set

Abs – 4 sets of any exercise you like with 1 min rest in between, all sets aim for 15 reps

 

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

dgonzalez, mainly for kidney health. i will discotinue use after my pct but it all depends on what my bloods say.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

PULL 2

Pullover machine – 2 sets of 8-10

Undergrip Lat pull down – 1 sets of 10-12 reps stay on the same weight and do another set 

Banded deadlift – 3 sets of 8-10 reps

Lat pull down – 2 sets of 10-12

Mid back row machine – 1 triple drop set , 10 on the first 

Single arm machine row steping back from the machine– 1 set of 20 reps 

Rev pec dec – 1 rest pause set, aiming for 12 on the first set

Single arm cable curl – 1 quad drop – 12 on the first

Seated calves – 3 sets of 8-10 reps – 1 min rest between sets, last set straight into a stretch

intensity is high but recovery slowing, hence the 3 day a week split.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10

[Ryan]

here’s a recap of yesterday’s back workout. only managing 3 sessions a week at the minute. Test levels are dropping, fat distribution increasing and i expect my strength to drop a little. 2 weeks until bloods pre pct, i predict test levels at 0 before i start pct.

Instagram: @primitivegymnasium
Coaching: primitiveperformance@yahoo.com
TBJP Discount Code: Ryan10