[Ryan]

Hey,
i think by now you probably know whats in what without the need to calculate exactly. contest prep wise you got to keep those measurements super accurate. i don’t use fitnesspal now i just know what makros im eating and i never really focus on calorie count. last prep i didn’t bother calculating calories. The good thing about a coach is you can leave it to them, you just got to measure the quantities weight wise.

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[Ryan]

Hey, i would personally rotate push, pull, off, legs, off, push, pull, off, legs, etc. I personally train 4 x week currently as i put everything into my sessions so have nothing left after 4. You may find it benefits you more having the extra rest. Your numbers should go up and training intensity improve after doing so much frequency.

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[Ryan]

Hey, Peeing is usually down to high protein ir caffeine intake. Maybe something in your pre or intra making you pee. Carbs take water with them to the muscle so shouldn’t make you pee. You taking vits close to training or drinking lots of water. Also how frequent are you peeing during a workout?

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[Ryan]

push day today. felt strong and got some more PBs, no sign of dropping off just yet even with my weight dropping each week. workout below:
warmup on pecdec and tricep pushdowns
ex1: dbell inc press, 2 working sets, 75kg x 10
ex2: iso hs press, 2 working sets, 200kg x 10, 250kg x 4
ex3: inc smith press, 2 woking sets, 12 reps, 80kg, slow contractions
ex4: seated cable x over. 3 working sets, 12 reps
ex5: cable side raises, 3 sets, 15 reps
ex6: dumbell raises, quad drop down the rack, 10 reps per set, 17.5kg start.
ex7: chest stretch
finish on calfs, 3 working sets.
i have abs to do later and may put in a few tricep exercises.

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[Ryan]

active day today, followed by naps and films, got to love a Sunday. always ready for another week of hard training once I’ve rested. train hard and rest hard, a quote from the great Tom Platz. Will post full supplement list tomorrow as I’ve added a few extras.

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Coaching: primitivegym@gmail.com
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[Ryan]

Cheers Ryan much appreciated. Just wondering if you think I should keep any other compounds in during this period? I wasn’t going to but I guess this time frame is pretty priceless as far as growth potential goes. I’m running tren and masteron with the test. And would you have a pre determined amount of calorie increases worked out? Or just go by look?

I would move off the mast and tren onto bold or npp. 400mg would be enough. Calorie wise i wouldn’t worry too much about, increase pre and post workout food. I move fats up fairly quickly but take my time with carbs to avoid too much water retention.

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Coaching: primitivegym@gmail.com
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[Ryan]

Hey Ryan,
i would continue to run test post comp whilst you take advantage of the rebound. I prefer to keep it tidy but you definitely want a calorie surplus to build some tissue, just be careful post comp on training intensity, build up to where you was before and be aware it’s easier to tear something post comp with dehydration etc. Its upto you but you could run your rebound for 6 weeks or so then go into PCT or TRT or some peoplecruise now.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
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[Ryan]

As long as you keep on top of diet, health supps and use modest cycles then your unlikely to notice any long term negative effects. Just ensure your PCT is done correctly (check video on here) and get regular blood work.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
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[Ryan]

Hey m8, haven’t seen you for a while, good to see you logging. You had any cravings yet? looks like it’s going to be a busy year for the gym with so many competing.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
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[Ryan]

take a picture and post up bud

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[Ryan]

Hey buddy, it boils down to digestion, if it digests well then why not. if it bloats you then probably not the best choice.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

rest day today, another strong week of training, yesterday i did a back top up and arm session. below:
ex1: cable pullovers, 2 working sets. 15 reps.
ex2: lat pulldown, 2 working sets, 12 reps
ex3: HS wide grip plate loaded pulldowns, 2 working sets. 12 reps
ex4: single arm cable rows. quad drop set.
ex5: 100 reps on tricep cables, split into 25reps of 4 exercises. performed 2 x.
ex6: bicep cable curl, 25reps x 2 sets.
ex7: cable Hammers, 20 reps x 2.
ex8: preacher curl, quad drop set
abs, 100 reps. leg raises. vacuums.
stretch.

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Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

start putting vacuums in too, if you naturally don’t have good abs (like me). 1st thing on an empty stomach, 30 sec holds x 3. I hit abs 3 x a week, 100reps varying exercises each time. again put vacuums in between ab exercises

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Coaching: primitivegym@gmail.com
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[Ryan]

Do not use DNP, a friend of mine is on dialysis after long tern use of this and other aggressive products. clembuterol, T3 and a good diet/training plan is the go to by all top coaches and pro bbs now.

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10

[Ryan]

Great leg session yesterday, everything felt great and PBs where smashed.
ex 1: safety bar squat, 2 working sets. 225kg x 8, 245kg x 6.

ex2: HS horizontal leg press, 2 working sets, 365 x 9, 415kg x 6.
ex3: quad drop on abductors. full stack working my way down.
ex4: seated leg curl, 2 working sets, 55kg x 15
ex5: hack squat, sissy squat style, 2 sets 20 reps, with 2 neagtives
ex6: leg ex, quad drop set, 100kg x 10 to start, 20kg drop each set, 10 reps.
ex7: seated calf raise, 3 working sets, 12 reps.
stretch

Instagram: @primitivegymnasium
Coaching: primitivegym@gmail.com
TBJP Discount Code: Ryan10