[Ryan]

pic 110kg

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

[Ryan]

pics 112kg

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