[Ryan]

Hey Ryan loved the rotator cuff warm ups yesterday on ig, I normally just use dbs but will try it on the cables next push session, hope the pec heals up soon!

hey buddy, glad It helped, certainly something i have had to implement as I’ve got older and injuries have started to creep in.

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

http://www.supplementneeds.co.uk do a very good one

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

Supplements are just pre workout and creatine at the moment

6 days, you must be exhausted m8. Is your day to day activity high? steps wise? i would make very small adjustments as you go and track your progress with regular pics. I personally would lower fat a little first and maybe carbs on non training days, but thats only one for you currently you mad man lol

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Coaching: primitivegym@gmail.com
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[Ryan]

push day today, still nursing my right pec so had to drop the weights. Not a bad session considering, tomorrow will be an additional session and as im easing of the heavy lifting until all the niggles go we are hitting arms, calfs and abs. il add my current diet and cycle tomorrow on here.

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

[Ryan]

Thanks Clare – think you are right, just picked up a second soft tissue niggle in the gym this morning probably a good indication a serious deload needed.

Embarrassingly I don’t think I’ve ever deloaded intentionally for as long as I can remember. So hard to break that mental attachment

Its hard to do deloads when you love training, i neglected them for yrs and since I’ve started putting them in my progression has been great. Sometimes in this game less is more at times.

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

[Ryan]

ruby check in pic

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

legs done, started off a little tired but after Prepare i was able to pick it up and finish strong. check in day today, weight upto 114.5 as expected after the extra food at the weekend. pics attached

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

sounds like your body is just exhausted and you need more rest days. Are you assisted or unassisted? I personally struggle to do 3.days on the trot without rest, the way i train just leaves me exhausted. I utilise my rest days before legs or back. I never train legs and back the next day and vice versa as Its too much stress on the body. Is your sleep disturbed? could it be something in your diet?

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

[Ryan]

hey, you could look at dropping test or increasing aromasin, definitely worth seeing what your blood work says

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

[Ryan]

I’m currently doing:
pre: 50g rice flakes, 100g blueberries, 60g isolate, 5g coconut oil.
post: 300g white fish, 120g (cooked weight) rice. On back or legs days i may add another 60g carbs from cereals.

post workout you can utalise high GI carbs and avoid fat.

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

[Ryan]

rest day today in prep for legs tomorrow, we are filming legs for the site next week so looking forward to that. check in day tomorrow so il get some pics up. Had a few meals off at the weekend and noticing im not as tight as a result. Not the end of the world as i have no shows planned and don’t want to live like a monk in the offseason lol

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

[Ryan]

Glad the pec is better Mate! ????

getting there m8, Harry did some deep tissue work today and it felt pretty good.

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

[Ryan]

push day: after my niggle last week on my right pec we went for a shoulder dominant session. i finished with 2 chest exercises and it didn’t feel too bad. Harry is going to do some massage work on it tomorrow so will see how that goes.

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

[Ryan]

If there’s one thing i wish i did sooner its get a good reputable coach. I would have progressed alot quicker. i double guessed what i was doing for many shows, it’s always a good goal to get on stage but having the knowledge to succeed and stay healthy is a very hard combination to find. This site is perfect for building your own knowledge but for a show i would definitely find a coach who can work with you one to one.

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

[Ryan]

salmon or white fish and nut butter is a favourite of mine.

steaks ,eggs

Turkey and avacado

the list goes on.

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