[Ryan]

Hey Devin, looks pretty good. I wouldn’t drop that much too soon, maybe just increase activity a little before dropping cals. Then gradually bring food down a little, so focus carbs around training and like you said reduce on non training days. Adjustsments as small as moving from say 30g of nut butter to 25g over a week are good little steps. What food sources do you use? What dose are you using for trt?

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

[Ryan]

So PBs galore today, push session below

ex 1: inc dbell press, 2 working sets, 65s for 12, 75s for 8

ex2: iso press, 2 working sets, 200kg for 8, 220kg for 5

ex3: banded dips, 3 sets 12 reps

ex4: cables, 2 working sets, 15reps

ex5: cuff raises, 3 sets 12 reps, drop on last set.

ex6: tricep mechanical drop set, 10 reps x 4

ex7: calf raises, 3 sets 12 reps.

stretch and abs to finish, 100 reps of abs.

MPS Max and Sustain went down a treat, felt great the whole workout and even after, usually im zapped after moving PBs but felt surprisingly good after, not surprised when you look at the ingredients and quality, should help prevent my immume system from hitting rock bottom with it’s ingredients.

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Coaching: primitivegym@gmail.com
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[Ryan]

Hey Sam,

yer glad it’s over but definitely needed it. PBs coming every session. Big PBs today using the new products. Digestion is superb and felt good and energetic the whole time. God knows what it will be like when prepare comes.

I haven’t read a flex magazine in yrs. i used to buy them every month and soon noticed that they repeat alot of the same info as the years went by.

I love the lower volume training, i am much stronger and feel like im building muscle alot quicker. I can’t say i miss the volume etc, although i do a little on leg days with the 50 rep drop and quad drops on arms so still getting a fix for that. Loving RDLs, they fit well on both days to be fair, love moving weight in that way so hopefully push some big numbers.

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

[Ryan]

weigh the cooked chicken you use and work out the quantity of protein from there.

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

[Ryan]

Hey,

it’s worth checking with the food prep company how their measuring it. I used to cook 250g raw of chicken using various brands and it would always come out cooked at around 180g, so it would lose 70g. I pan fried them with low cal oil and never over cooked them. Generally per 100g of cooked chicken is around 30g protein.

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

[Ryan]

can’t wait to try it ????????

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

[Ryan]

Nice Clare, i should get to try it tomorrow, think my delivery is scheduled for then, the one i have previously been using gives me a little reflux especially on heavy lifts so be interested to see how i respond to the new line. Was your energy good on it?

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

[Ryan]

i have the Watson Hack squat, not a massive fan to be honest, like Kuba said a little risky when you push the weight to much, i use it for sissys mainly now

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

[Ryan]

Hey, when your pushing numbers week after week your body will eventually need a deload. I find its between the 8 to 10 week period. Generally appetite decreases, recovery slows and you feel fatigued meaning your numbers drop or maintain. So if you have these symptoms then it’s time for a deload week. I may only do 3 sessions on a deload week, 4 max. Drop the weights and perform reps around 2 short of failure. I don’t do any compound movements during a deload, mainly machines and cables. Its a recovery week so your just flushing blood really not looking to break down tissue. Your be having more days off during your deload so your be eating non training day food, generally this is lower than training days so your total cal output will be less overall. Hope this helps.

_________________________________________

http://www.trainedbyjpclothing.com

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

[Ryan]

Hey, you can certainly build legs without squating. I know Dorian didn’t squat and Jordan doesn’t squat. i personally love squating and James does too. It all depends on the individual, if your having pain and issues then hacks and leg pressing are a great replacement.

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

[Ryan]

rest day today, currently chilling in Kensington park after trip to london to watch cirque du soleil. I think if i didn’t do bodybuilding i would have joined the circus. GREAT weeks training, i have posted my 2nd back workout below.

ex 1: dumbell pullovers
2 working sets.
ex2: cable lat pulldown 2 working sets
ex3: low row hs machine, 2 working sets
ex4: dumbell RDLs, 2 working sets
ex5: single arm HS row, 1 set 20 reps
ex6: bicep DB curl, 2 sets
ex7: quad drop HS bicep curl
ex8: calfs
stretch

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

[Ryan]

Hey Mikey, i started using CBD oil last year and have noticed a big difference personally. I also supply them to members with similar issues and they have all come back with good results. may br worth a try.

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

[Ryan]

Isaac,
training days:
300g P, 300g C, 130F

non training days
300g P, 0g C, 120g fat

general foods are fish, nuts, rice, veg, beef, nut butter, whey isolate.

I love where i live, we have 9 miles of beach and plenty of harbours. I could do California for a few years i think but love living where we do.

I’m not a big gamer to be honest, used to love the sims as a kid lol.

what about you?

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

[Ryan]

Joshua,
I think long offseasons are needed initially. I would have 2 or even 3 years off a time when i started out to build mass. I think now I’m at a stage where i dont need as much time building muscle as i have built that foundation. Enjoy the food whilst it last lol.

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

[Ryan]

Sounds like you need a little tidy up like Kuba said. A mini cut would get your insulin and gh sensitivity back which is particularly important if your natural. If we flood the body with cals it can become less efficient at using them and as a result your body will just store them. After a mini cut i would gradually bring food back in but focus your carbohydrate intake around your training and perhaps reduce them on your non training days. I’m 6ft 1 like you but tend not.to need alot of calories otherwise i get fluffy real quick.

_________________________________________

http://www.trainedbyjpclothing.com

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