[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: www.primitiveplans.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: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

thanks Joshua. Cameron, we will no doubt lower protein as i come off everything, then replace that with some extra carbs. i don’t really want to get any heavier than i am. just want that quality, i still have to make amatuer weight which is 104kg, then i get 10lbs extra if i was to turn pro. So for that reason we don’t want to push the weight too much. I could increase slightly and hit 120kg easy, putting weight on has never been an issue, its getting peeled thats tough for me.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

Just a comparison picture i shared on Instagram. Sometimes progress seems slow but consistency will always pay off. Health and wellbeing has always been my priority. I may have made quicker progress if i had pushed the drugs harder but i think other aspects of my physique would have suffered. there is 11yrs difference between the pictures. total yrs training is now 16. Its crazy when i think about it. Still lots of yrs left in the tank.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

I will definately go into more detail on digestion and all the foods i use to promote a healthy digestive system.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

Hey Jim, i found my digestion was playing up after eating too much veg. There is a tendency to over eat veg when on prep. I found i was getting bloated after large veg meals. I removed all cabbage type veg and stuck to greens i.e kale, spinach, broccoli and asparagus, all in small portions. I was hungrier but it was better than being bloated with bouts of IBS. It’s a case of trial and error

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

Matt, yes it’s one of the compounds they used back in the 70s and 80s alot, they seemed to build dense tissue using very little back then, i would definitely recommend it after using it this yr.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

hey Matthew, i really like Primo, minimal sides and i felt i gained quality muscle on it. It’s not something you will notice immediately. Also you need a minimum of 400mg (4ml) a.week really as it’s mild. Not the cheapest either.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

hey Joe, i will post sessions daily then. Today was push 2. Then i have Pull 2 on friday so will post them up. Mike, i find it helps with my digestion. I use many things to ensure optimal gut health. Studies are showing that the gut is like a second brain. Throw it out and you are in for some bad times. As bodybuilders there are many things that can have a negative impact, particularly during contest prep. I will do some posts on my digestive aids too.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

pics 112kg

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

Current Health Supps:
Daily Supplements:
# Omega 3: 2g am 2g pm
# Cardiosolve by npa, 2 caps am
# Ashtrigalus 1000mg am and pm
# Astisanthin 12mg a day
# Tudca and Nac
# magnesium
# Ashwiganda 
# Vit K2
# Taurine 
# Multi vit
# CPD oil
# Citrus burgamol 500mg am and pm
# L glutamine 10g a day 
# Liquid curcumin
# Liquid glutathione 
# liposimal Vit C 500mg
# saw palmetto 

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

Henry, yes PPL. That’s how i have always liked to train. My current split has 3 deadlift variations. We feel i need improvements in my back so have gone for heavy compound work.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

Juan, currently running 300mg prop 400mg primo. Just waiting on all my PCT bits to come in before i start. i will post my show course soon. Its was very similar to.the above but then we added tren and the final week the orals came into play. i will also post my current natural supps.
pictures are current shape. 112kg. I will tigthen up, just waiting on my body to find it’s homeostasis after coming off 25mg T3 and clem post show.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

thanks guys. Cameron i would expect them to be at the low end around 9mmol. However, i will be following Deans protocol for PCT so hopefully they will return higher. if they are low i would be tempted to trt upto 30mmol for the 1st time for optimal health. last yr i was off for 5 months and run a 4 month cycle before my 1st show.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10

[Ryan]

I post content daily for those interested on my instagram account.

Instagram: @primitivegymnasium
Coaching: www.primitiveplans.com
TBJP Discount Code: Ryan10