[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?

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[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

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[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.

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[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.

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[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

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[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.

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[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?

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[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.

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[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.

_________________________________________

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

[Ryan]

sore from yesterdays leg workout, i knew during the session i needed to be sensible and not over do the volume. My legs pumped uo straight away and had minor cramping, perhaps due to the week off or my leg massage the day before. I was piss weak but still had a good session never the less. workout below:

ex 1: seated leg curl, 2 working sets, 60kg.
ex 2: squats, 2 working sets, 220kg
ex 3: hack squat platz style (quad dominant). 40kg 2 sets, 20 reps with 2 negatives. heels together toes out as you come down you go into a sissy squat. love this movement, takes all my hammies out which is usually dominant. quad doms are good today.
ex4: HS leg press, 2.working sets
ex5: leg ex, quad drop, 10 reps each time start weight 100kg.
stretch.
would usually do another hamstring movement but ive been doing RDLs on my back days and i didn’t want to weaken them for back day.

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[Ryan]

Hey Joshua,
i feel fat lol, maintaining 118kg on a reasonable diet, not consuming a vast amount of cals. Everytime we compete your body gets that little bit leaner, hopefully the next time will be the winning look. When you competing next?

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[Ryan]

Would agree with Brett, Am and PM 2grams each time.

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[Ryan]

Agree with all the above, Curcumin is superb ????

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[Ryan]

Definately agree with consuming quality calories. When i started to have abit of extra income i invested in more organic meats amd fruit & veg. The main difference was my digestion, bloating was reduced, stools where better and energy levels improved. I stick to foods off the blood type O diet. I’ve been using the blood type foods for many years now and if i deviate slightly say after a cheat i notice the difference immediately. Blood types like B or AB can have a little more freedom with foods. Everyone knows someone that can eat almost anything and respond well so it does depend on the individual. I have a very sensitive digestive system so picking suitable foods and food sources is extremely important for me. Trial and error is the best method for determining the best foods for your body. I recently removed chicken from my daily diet, i may have it once a week or on a cheat. I now eat predominantly white fish, oily fish and red meat which seem to be digesting well. As an O type i have more acid in my stomach which means i can consume a good amount of meat, beef being a beneficial as well as the occasional game meats. I avoid more cultivated foods that contain gluten, wheat and avoid dairy. Some one with an A type has less acid so they tend to have adverse reactions to hard digesting foods like red meat. AB and Bs have some of the more adaptable digestive systems so they can have a little more variety. It’s an interesting read so worth looking at just google the blood type diet, i would never go back after implementing the blood type foods into my diet.

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[Ryan]

back shot

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