Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => UK Getbig Bodybuilding and More => Topic started by: BigRo on August 18, 2014, 09:15:08 AM
-
Welcome to my new page where I will continue to share my bodybuilding endeavors and maybe more. I am in the zone now with my preparations and will be going out to Helsinki to compete in the Wabba Universe the 3rd weekend in November. 3 weeks prior I may step on stage at Wabba Ireland in Derry and defend my overall title there for the 3rd year. I am also guest posing at the BSN Classic August 31st in Belfast.
Its not all about me though so I welcome your interaction. Maybe this can be a space of learning and inspiration for all of us.
-
So far today I trained thighs/quads;
5 sets leg extensions 100kg x 15 (rest pause on last 2 sets to make the 15 reps)
5 sets hack sled press 200kg x 10
3 sets each leg bulgarian lunges with 25kg kettlebells x 10
3 sets static wall hold x 1min, 45seconds,30seconds
Maybe go back for more this evening or just CV.
-
Nice to have a target on the calendar to work towards. Hopefully this thread contributes to your motivation and that of the other people that post here.
What you going to do differently this prep?
-
Good luck with your up and commings... Why wabba and not nabba or ukfbb tho if you don't mind me asking?
-
Thread Stickied.
Good stuff Ro, will enjoy tagging along on the journey no homo
-
I am not sure yet what will be different, we will have to see. One thing is keeping my muscles from building up restrictive tension which can cramp the physique and hinder flow. Also do not want my neck,traps and delts to get too big which can happen once the tren is introduced. Also I may not run my dosages as high closer to the show as it makes the body ravenous in the later stages and the mind stressed needing more food to balance things out. GH will be added.
-
Good luck with your up and commings... Why wabba and not nabba or ukfbb tho if you don't mind me asking?
I want to experience a new scene. Perhaps my look will be more suited to it. Not ready to turn Ifbb pro so don't want to get lost in the pack. Nabba I have experienced and they reward the freak factor first so I aint got that.
-
I want to experience a new scene. Perhaps my look will be more suited to it. Not ready to turn Ifbb pro so don't want to get lost in the pack. Nabba I have experienced and they reward the freak factor first so I aint got that.
I've found with ukfbb getting your face seen helps alot, if you have pro aspirations you want to be getting noticed, pics in the beef and UK flex etc... You have a great physique may aswell make the most if it.. Nabba has always went for chunky monkeys
-
I've found with ukfbb getting your face seen helps alot, if you have pro aspirations you want to be getting noticed, pics in the beef and UK flex etc... You have a great physique may aswell make the most if it.. Nabba has always went for chunky monkeys
If and when I am ready to give that a shot it would be through the Ribbf. Winning the overall national title does not allow you to get a pro card, one has to go to compete at one of the arnold classics or the world championships, therefore it is harder for an Irishman to turn pro. I think loyalty is the main bone with the Ribbf.
-
junior you agreed not to post here
ive spoken to ron
please do not post again
i have no interest in posting in your thread
thank you
-
no, but as per your phone agreement with McBig you were not to post here?
For some reason I thought you were in NI.... I have to admit I hate the ukfbb and the petty rules they try and impose, bunch of c,unts
-
Good luck ro
-
This should be a classic thread.
We're all behind you big man.
-
We're all behind you big man.
Outed.
-
so was back for round 2 this evening, trained delts;
4 sets each side one arm cable laterals x 10 (up to 40kg)
3 sets seated rear delt laterals x 20
3 sets standing side laterals bringing down to side of leg instead of front x 10
3 sets seated arnold d,b press with no back support x 10
3 sets seated heavy dumbbell partial swings to side x 15
3 sets standing military press x 10
20 minutes walking on steep incline tredmill
-
Meals today;
1) 2 grilled chicken breasts
1 cup oatmeal 2 small bananas softened with mango and apple juice
2) 300gms turkey mince fried in 1tsp coconut oil
1/2 cup uncooked measure long grain white rice
tomato and cucumber
2 tbsps yoghurt
3) 400gms organic steak pieces fried in 1tsp coconut oil
1 cup oatmeal softened with coconut milk
4) 7 whole eggs
Usually 5 meals but with legs I wanted an empty stomach as I get nauseous. Still did.
-
so was back for round 2 this evening, trained delts;
4 sets each side one arm cable laterals x 10 (up to 40kg)
3 sets seated rear delt laterals x 20
3 sets standing side laterals bringing down to side of leg instead of front x 10
3 sets seated arnold d,b press with no back support x 10
3 sets seated heavy dumbbell partial swings to side x 15
3 sets standing military press x 10
20 minutes walking on steep incline tredmill
That looks like great delt workout. I will copy this tomorrow. (with different weights)lol
-
That looks like great delt workout. I will copy this tomorrow. (with different weights)lol
It does look great. I am training delts tomorrow, but I am training around rotator cuff tendonitis. Some of that stuff is nogo.
-
Looking forward to following your journey BigRo. :)
-
was this natural? Just a dumb question.
(http://www.mostmuscular.com/2002southernstates/ssnumbers/106-01.jpg)
-
Yes
-
was this natural? Just a dumb question.
(http://www.mostmuscular.com/2002southernstates/ssnumbers/106-01.jpg)
Beautiful Phsyquie!!!
-
(http://www.mostmuscular.com/2002southernstates/ssnumbers/106-01.jpg)
Great lat insertions. You brought up your arms very well, it's a strong point now.
From the pics of your last competition you could be holding less water.
-
It does look great. I am training delts tomorrow, but I am training around rotator cuff tendonitis. Some of that stuff is nogo.
I did it! It was great. Normally I do only 3 sets, today I did 4.
Finished with 30 min. Stationary bike!
It really motivated my workout today! Thanks Ro!!
Have fun aj but be careful! 8)
-
Yes
No PH or nothing of the sort?
I believe you actually. You remind me of someone I grew up with, a good friend who around 18 started lifting and by 19 was in that kind of shape
the weirdest part is he hopped on gear and it all kind of went to shit due to running way too much test with no understanding of its sides
-
What is Your the lowest carb intake while cutting time? :-)
You know... on Getbig a lot of people ( almost everyone ;D ) hate carbs, even while time when you want to add muscle mass but sometimes when i observe diets people who compete, i think carbs are essential.
-
guy looked great clean so genetic potential +drugs =winner ,,I like ro he's very laid back and honest,,,sev has never even resembled your natural
build..
-
Great lat insertions. You brought up your arms very well, it's a strong point now.
From the pics of your last competition you could be holding less water.
or rather not holding enough water pulling volume from the muscles and leaving the skin not perfectly stretched taught over the muscle. That and a few kg leaner.
-
I did it! It was great. Normally I do only 3 sets, today I did 4.
Finished with 30 min. Stationary bike!
It really motivated my workout today! Thanks Ro!!
Have fun aj but be careful! 8)
welcome!
-
No PH or nothing of the sort?
I believe you actually. You remind me of someone I grew up with, a good friend who around 18 started lifting and by 19 was in that kind of shape
the weirdest part is he hopped on gear and it all kind of went to shit due to running way too much test with no understanding of its sides
this was NPC Southern States 2002 I won the Teen division. Someone from vegas sent me halotestin 5 days before the show so I took that and also got a diuretic for night before and day of the show, it was lasix I think. The american bodybuilding Ephedra drinks at the gym would have had a more pronounced effect on building the muscle there by fueling my workouts more than those last minute pharma tricks.
-
What is Your the lowest carb intake while cutting time? :-)
You know... on Getbig a lot of people ( almost everyone ;D ) hate carbs, even while time when you want to add muscle mass but sometimes when i observe diets people who compete, i think carbs are essential.
I am not carb phobic. 100-130gms maybe 70gms for a day here and there but I cant recover that low.
-
Oh dear, not coloured font as per instructions from your sponsor?
-
sore on the eyes old man? :)
-
The font was my idea actually.
Today I trained Arms;
3 sets each side concentration curl 25kg x 10
3 sets each side overhead tricep extension 25kg x 10
3 sets simultaneous seated dumbbell curl 25kg x 10 supersetted with
3 sets incline d,b tricep extensions 22.5kg x 10
3 sets barbell curl 45kg x 15 supersetted with
3 sets tricep rope pushdowns x 15
bit fucked now, need a rest day from weights tomorrow.
-
Food today;
1)2 chicken breasts
1/2 cup long grain white rice
2) 6 egg omellete fried in 1tsp coconut oil
2 medium sweet potatoes
broccoli
7 olives
3) 2 chicken breasts
1 cup oatmeal 1 banana coconut milk
4) 400gms steak fried 1tsp coconut oil
lettuce
-
do u eat alot of fruit offseaon or say 12-10 wks out..
-
alot no, some yes, I may even keep a banana in there all the way through.
-
alot no, some yes, I may even keep a banana in there all the way through.
I like keeping a banana in there.
-
I like keeping a banana in there.
:D
-
Any supplements Ro bcaas etc
-
I like keeping a banana in there.
Sore potatoes?
-
Sore potatoes?
Lol.
They're still not right though :-[
I came on my wife's back the other night and it was like half blood :-X I immediately thought of you bro haha epic anticlimax
-
Multivitamin/Mineral
Vitamin C
Glutamine
Whey
Glycofuse
thermogenic cap pre workout
Kelp tablets
hawthorn berrys
dandelion leaves
lemon juice
-
no weights today, 8 mile biking, 3 walks
meal 1) 6 soft boiled whole eggs
1 cup oatmeal 1 banana coconut milk 2tbsp yoghurt
meal 2) 2 grilled chicken fillets
2 sweet potatoes
broccoli
meal 3) 1/2 cup long grain white rice
1 chicken fillet fried in 1tsp coconut oil, onion and spices
1 can tuna in sunflower oil drained
meal 4) 300gms turkey mince fried 1tsp coconut oil
lettuce
-
Multivitamin/Mineral
Vitamin C
Glutamine
Whey
Glycofuse
thermogenic cap pre workout
Kelp tablets
hawthorn berrys
dandelion leaves
lemon juice
THAT WOULD HAVE COVERED ANOTHER QUESTION,,THANKS.
-
Trained chest today, focused on slow negatives all the way through so the weight used was lighter. Anywhere from a 4-6 second count on the negative and usually a forceful push on positive but on some reps I made that slower too with a pause mid motion to make for better stimulation of the pectorals.
5 sets flat bench press last set drop set
3 sets incline bench press last set drop set
3 sets bodyweight dips (6 count negative)
3 sets seated machine press with pause mid rep on positive
3 sets flat flyes last with drop on last set
-
Food;
6 soft boiled whole eggs
1 cup oatmeal, 1 banana, coconut milk
2 chicken breasts spiced and grilled
3 medium sweet potatoes
4 rice cakes with 2tsp tahini
400gms organic steak pieces spiced and fried in 1tsp coconut oil
1 boil in the bag long grain white rice
4 rice cakes with 1 cup of cottage cheese
2 chicken breasts grilled
lettuce 1tbsp olive oil
-
how much is your food bill a week?
i just spent £40 on chicken and beef today
to top up my mrs shopping
she never gets me enough protein
-
how much is your food bill a week?
i just spent £40 on chicken and beef today
to top up my mrs shopping
she never gets me enough protein
I dont keep track on how much I spend on food each week, maybe 120 euro or more.
-
some hamstring and calves yesterday;
5 heavy sets seated leg curl with slow negative x 10
5 heavy sets calve hack sled raise full stretch and contraction x 10
today shoulders;
7 sets standing military press going down in weight each set starting at 120kilo ending with 50kilo
5 sets seated kettlebell side laterals 24kg kettlebells
clip of 3rd sets side raises; &feature=youtu.be
-
so far today Arms;
5 x 15 tricep rope pushdowns alternate with
5 x 15 alternate dumbbell curls
3 x 15,12,12 overhead ez bar tricep extensions alternate with
3 x 15,12,12 ez bar curls
3 x incline d,b extensions 15,12,10 superset with
3 x incline d,b curls 15,12,10
2 x 15 each side overhead d,b extension ss with
2 x 15 concentration curls
evening; 30mins stepper 20mins steep incline tredmill
-
Yesterday I had a red bull and was energized for the first time post holiday, did a similar level of sets and reps and my arms were so pumped even though I haven't taken anything in nearly a month now. Great approach to training.
-
Quads today;
4 triple drop sets leg extensions
4 each side single leg hack sled press
Want to have some separation in quads for sundays guest posing so didnt squat...thats my excuse for being ducked after that :P
-
todays food;
6 whole eggs soft boiled
1 cup oatmeal 1 banana
300gms turkey mince fried 1tsp coconut oil and spices
1 boil in bag long grain white rice
2 scps glycofuse intra workout
2scps whey with 3/4 pint coconut milk
1 cup oatmeal 1 banana,coconut milk
mums cooking; roast chicken breast, mashed spuds, whole spud, spinich, carrots, gravy :P
400gms organic steak pieces fried in 1tsp coconut oil and spices
lettuce and cucumber salad
-
ive started cooking in coconut oil
superfood of peace
-
ive started cooking in coconut oil
superfood of peace
I use it on my skin but can't move away from my olive oil.
-
I use it on my skin but can't move away from my olive oil.
coconut tasting skin of peace :P
-
coconut tasting skin of peace :P
Sure is bigmc. :P It's amazing on the skin. Feels so soft and hydrated.
-
Sure is bigmc. :P It's amazing on the skin. Feels so soft and hydrated.
:D
-
:D
:P
-
Bigcyp turns up late for the threesome and wanking in the wardrobe
-
Bigcyp turns up late for the threesome and wanking in the wardrobe
HA HA ;D
-
Bigcyp turns up late for the threesome and wanking in the wardrobe
haha
booty getting love from the top three alphas in the uk in this thread 8)
-
haha
booty getting love from the top three alphas in the uk in this thread 8)
I am happy. :)
-
7th day in a row training today, back,calves and abs tomorrow, maybe a lighter shoulder and arm pump on saturday, with the guest posing on sunday I have not been able to take off days. Weight is down 4lbs even with more carb intake. Weight is 250lbs there abouts now. Good bit leaner around the midsection and lower back which is what I wanted.
Been running my contest gear a week like this so far;
1ml prop,1ml tren,1ml test e,1ml eq EOD
Halotestin 30-40mg pre workout
100mg proviron every day 50mg morning 50mg evening
Next week I may increase to ED with the prop and tren just not used to pinning frequently again.
I will also be starting pharma GH on monday, anavar, arimidex and maybe a small dose of HCG each week also.
Chest workout today;
12 sets incline barbell press, 3 sets 120kg, 3 sets 100kg, 3 sets 80kg, 3 sets 60kg increasing reps with the weight decrease
4 sets flat d,b flyes
cardio 8miles biking, a couple walks and a swim in the freezing ocean.
-
ive started cooking in coconut oil
superfood of peace
Cocnut oil is great, eggy bread is back on my menu again
-
Back today;
5 x 10 wide grip bodyweight pullups
3 x 10 140kg barbell row yates style
3 x 10 80kg barbell row old style on platform
3 x 10 close grip lat pulldown
3 x 20 behind neck lat pulldown
-
+/- Your Carbs grams intake right now Ro? :-)
-
300gms
-
Delts and Arms today;
3 x 30 standing military press
3 x 10 seated side laterals
3 x 10 rear delt laterals
3 x 20 alternate dumbbell curl
3 x 30 rope pushdown
3 x 12 barbell front raises
3 x 20,15,15 cable upright row
3 x 15 concentration curl
3 x 15 overhead dumbbell tricep extension
-
No good pics or video from guest posing so I took this one.
-
No good pics or video from guest posing so I took this one.
You remind me of Tarzan with the hair and beard. One of the black and white movies.
-
:D
10x ;D
-
No good pics or video from guest posing so I took this one.
good back ro..
-
You look sick mate, very very nice physique, great for bodybuilding, proportionate and good muscle thickness all over.
Digging the Hercules-like wild hair do too :D
-
No good pics or video from guest posing so I took this one.
Based on this pic I don't get why CN was calling you blocky??
-
Based on this pic I don't get why CN was calling you blocky??
another blocky pic ;)
-
another blocky pic ;)
very nice Lines BigRo. Waist looks small! ;)
-
another blocky pic ;)
Yeah, I see someone is blind and makes baseless statements of you.
-
Your training schedule in off season is similar like right now? I mean do you train sometimes 7 days or more in a row too?
-
BigRo
Are you on a quest to get as big as some of today's pro's? let's say Jay Cutler....etc?
I do think you have the frame for it, from what I know you haven't even got on the slin and gh road and you're fairly young too.
-
Your training schedule in off season is similar like right now? I mean do you train sometimes 7 days or more in a row too?
No I would take more days off, havent been back in the gym since saturday so needed a few days off after that stretch!
-
BigRo
Are you on a quest to get as big as some of today's pro's? let's say Jay Cutler....etc?
I do think you have the frame for it, from what I know you haven't even got on the slin and gh road and you're fairly young too.
If it happens it happens though ruining proportions is not something I want to do. I am not one of these guys who is hell bent on becoming a pro as the life of a pro seems almost more of a curse than a blessing. Also I want to remain humble with the universe and not take good health for granted.
-
whats your waist size ro
-
34 inches, not a small measurement but with my back and shoulders being wide it looks small when lean.
Pec workout;
9 sets bench press flat 3 x 140kg, 3 x 120kg, 3 x 100kg
1 set bodyweight dips x max
1 set incline dumbbell flyes x max
-
34 inches, not a small measurement but with my back and shoulders being wide it looks small when lean.
Pec workout;
9 sets bench press flat 3 x 140kg, 3 x 120kg, 3 x 100kg
1 set bodyweight dips x max
1 set incline dumbbell flyes x max
I was going to say 31/32 in show shape ,,33 on hi end.
-
BigRo what is your height? I usually end up dating shorties. :D
-
6ft and you?
-
6ft and you?
5'4 maybe I should have used another pick up line because that was a fail. You can tell I am not good at this. :( :-[
-
Big Ro,
Why didn't the photographer just point the camera AT you?
(http://www.getbig.com/boards/index.php?action=dlattach;topic=546496.0;attach=577290;image)
-
because bodybuilders like to look an extra bit puffed up in the mirror bro should go without asking
-
5 x 15 heavy rope crunches alternate sets with
5 x 30 calve raise on hack sled machine
4 x 15-20 laying leg raise
3 x calve raise with weight belt attached x 20
3 x twisting sit ups with knees locked down under pulldown pad
1 x 30 each side oblique crunches
20 minutes stepper
-
3 some hamstring and back workout today, MMF no cocks touching ;D
5 sets laying hamstring curls x 12 increasing weight each set
3 sets seated hamstring curl x 12
3 sets barbell row from a dead stop and squeeze at top in power rack 140kg x 8,7,7
3 sets rack deadlifts 220kg x 5
3 sets palms facing pulldowns x 10, 8,6
3 sets seated cable row palms facing
3 sets weighted hyperextensions x 12 drop set last set
-
what do you expect to weight on show day ro
what are you going to do different from your last show
-
I really dont know what my weight will be as long as I am ripped and full. 108-110kg would be good. Currently 118kg. But I really dont pay much attention to weight. Dont even own a scale.
Just try to improve all around thats all really!
-
I really dont know what my weight will be as long as I am ripped and full. 108-110kg would be good. Currently 118kg. But I really dont pay much attention to weight. Dont even own a scale.
Just try to improve all around thats all really!
ITS WORKING..
-
Todays workout for arms and delts;
5 sets rope pushdowns, 5 sets cable side raises, 5 sets alternate d,b curls alternating between exercises with triple drop set on last set of each.
3 sets standing military press, 3 sets incline d,b curls alternating between both with double drop last set
3 sets overhead barbell tricep extensions
2 sets each side d,b hammer curl superset 2 sets overhead d,b extensions
1 set upright cable row x max
-
its a dog under the table lol
-
wide as fuck, good job.
-
Quads;
5 sets leg extensions last set quadruple drop
3 sets static wall squat x 1 minute
2 sets each side one leg horizontal hack sled
2 sets both legs hack sled
2 sets each side bulgarian lunge with kettlebells last sets drop to bodyweight until failure
-
Quads;
5 sets leg extensions last set quadruple drop
3 sets static wall squat x 1 minute
2 sets each side one leg horizontal hack sled
2 sets both legs hack sled
2 sets each side bulgarian lunge with kettlebells last sets drop to bodyweight until failure
when do u do hams..
-
I did them with back in fridays workout.
-
I did them with back in fridays workout.
I figured,,hams/back is nice,,
-
walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.
-
walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.
Very hunky !
-
walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.
There be a pirate.....
-
Chest today, weights seemed lighter, taking rest day after quads good idea.
5 sets flat bench press 140kg x 6
5 sets incline bench 100kg x 10
3 sets flat d,b flyes 25kg bells x 10 drop set last set
2 x 20 reps bodyweight dips
2 x 15 reps pushups with feet raised
climbed a mountain too 8)
-
Chest today, weights seemed lighter, taking rest day after quads good idea.
5 sets flat bench press 140kg x 6
5 sets incline bench 100kg x 10
3 sets flat d,b flyes 25kg bells x 10 drop set last set
2 x 20 reps bodyweight dips
2 x 15 reps pushups with feet raised
climbed a mountain too 8)
HERCULES IN IRELAND...
-
HERCULES IN IRELAND...
Or Tarzan.
-
Back workout today;
3 x barbell row 180kg x 6,6,6
3 x pull ups x 12,10,10
3 x full deadlifts 220kg x 6,6,6
3 x close grip pulldown 100kg x 6, 80kg x 10,10
-
Traveled down to Cork this weekend to give a seminar. Couple pics from the coastline...
-
very dramatic 8)
are you going to be hitting random poses at juniors party ???
-
very dramatic 8)
are you going to be hitting random poses at juniors party ???
posedown :D
-
I dont know what I will be doing at Juniors party, if I am doing Universe 2 weeks later I foresee myself being a real partypooper but he wants me there. I will hit a few poses, bang a few babes, drink some green tea and protien shake and go to bed :D
-
I dont know what I will be doing at Juniors party, if I am doing Universe 2 weeks later I foresee myself being a real partypooper but he wants me there. I will hit a few poses, bang a few babes, drink some green tea and protien shake and go to bed :D
there are other ways to get fucked that doesn't involve calorie intake :-X
-
posedown :D
fuck that
il posedown next to junior 8)
-
fuck that
il posedown next to junior 8)
:P
-
Traveled down to Cork this weekend to give a seminar. Couple pics from the coastline...
your an adventurous fella....good pics ,where next local market 'hitting most muscular'in the meat isle..
-
Big and still looking aesthetic.
-
Chest and Delt workout;
3 x machine chest press x 20
3 x one arm cable laterals x 20
3 x bodyweight dips x 20
3 x seated side laterals x 20
3 x 100kg bench press x 20,20,17
3 x standing military press x 10
3 x incline barbell press x 10
3 x rear delt laterals x 20
3 x d,b flat flyes x 20
3 x barbell overhead front raise x 10,8,6
1 x 20 pushups with feed raised.
-
I like BigRo :D
He lives in his own world doing his own thing, all good.
-
Chest and Delt workout;
3 x machine chest press x 20
3 x one arm cable laterals x 20
3 x bodyweight dips x 20
3 x seated side laterals x 20
3 x 100kg bench press x 20,20,17
3 x standing military press x 10
3 x incline barbell press x 10
3 x rear delt laterals x 20
3 x d,b flat flyes x 20
3 x barbell overhead front raise x 10,8,6
1 x 20 pushups with feed raised.
nice size/fullness/shape...when's ur show?seems like your always competing
-
6 1/2 weeks until first show, 9 1.2 to the main one. I may skip the first it I think it will interfere with peaking properly for wabba universe but if it doesnt disrupt things I will do it.
-
6 1/2 weeks until first show, 9 1.2 to the main one. I may skip the first it I think it will interfere with peaking properly for wabba universe but if it doesnt disrupt things I will do it.
8)..BEEN A WHILE SINCE U POSTED REAL OFFSEASON PIC..
-
meals today;
300gms turkey mince
1 cup oatmeal, 1 banana, 2 tbsp yoghurt
1 can tuna
6 whole eggs
bag of long grain white rice
13oz sirloin steak
salad
300gms turkey mince
salad
-
Legs;
5 x 20 seated leg curl
5 x 20 leg extensions
3 x 6 150kg front squats
3 x 10 200kg hack sled press
10 miles biking
-
Back this evening;
5 x bodyweight pull-ups x max
4 x 90 degree bent barbell row on platform last set drop set
4 x close grip cable lat pulldown x 10
-
Back this evening;
5 x bodyweight pull-ups x max
4 x 90 degree bent barbell row on platform last set drop set
4 x close grip cable lat pulldown x 10
love your most muscular Ro
-
Ro what is that head thing you wear called?
-
love your most muscular Ro
only my most muscular? :'( :D
Ro what is that head thing you wear called?
its a Gorilla Wear bandana
-
not been overly inspired to update this since friday since all I do is log workouts.
Anyway sunday was chest and tricep;
3 x decline bench 160kg x 6
3 x incline bench 125kg x 6
2 x flat bench 150kg x 6
3 x seated machine press 100kg x max
3 x close grip bench press
3 x incline flyes
3 x incline d,b press
3 x tricep rope pushdowns
3 x incline d,b extensions
monday biceps
3 x alternate d,b curl 25kg bells x 20
3 x barbell curl 65kg x 10
3 x incline d,b curl 25kg bells x 10
3 x hammer barbell curls 45kf x 15
2 x d,b hammer curls 25kg x 15
2 x concentration curls 15kg x 15
30mins steep incline tredmill walking
had a cheat meal saturday night and one sunday night, first time doing that since beginning diet, probably last. Saturday night had 2 italian pepperoni pizzas a bag of cheese and onion crisps and a pot of ben and jerrys greek yoghurt ice cream, 1 bottle polish beer sunday was a big beef and bacon burger, chips, apple pie and ice cream, 1 glass red wine.
-
NICE PICS ,LEAN/LARGE STILL,,KEEP PLUGGING ALONG..
-
You look bigger and more solid in this last set of pictors
-
Ro what is that head thing you wear called?
A tea towel from Wilko's ;D
-
A multi functional ;) tea towel from Wilko's ;D
fixed
-
You look bigger and more solid in this last set of pictors
might be the Testoviron I started :)
-
might be the Testoviron I started :)
Are the testoviron regularly available ? R did u get lucky ...
-
A tea towel from Wilko's ;D
Now that's practical :D
-
Are the testoviron regularly available ? R did u get lucky ...
x 2
-
yesterday calves and abs;
10 sets calve raises on hack sled machine x 30 reps
3 sets heavy rope crunches x 10
3 sets lighter twisting rope crunches x 20
3 sets laying knee/leg raises x 20
3 sets each side woodchopper x 15
today back and shoulders;
5 sets bodyweight pullups x 18,14,12,10,9
5 sets seated arnold press 25kg bells x 15,15,12,12,10
5 sets close grip pulldowns x 20,15,15,10,8 increasing weight each set
5 sets standing side lateral raises 17.5kg bells x 20,15,15,12,10
-
Legs this evening;
10 lengths walking lunges with 24kg kettle-bells
5 x 20 seated leg curls
3 x 10 each side barbell lunges
3 x 15 leg extensions
3 x 10 hack sled press full stack
3 x 30 second static wall squat holds
1 length of incline walking lunges with 24kg kettle-bells
-
Chest this evening;
5 x 6 flat bench
5 x 10 incline bench
5 x max seated chest press with quadruple drop last set
-
Chest this evening;
5 x 6 flat bench
5 x 10 incline bench
5 x max seated chest press with quadruple drop last set
swole ro...
-
What do you do for a living Ro?
-
Personal Trainer
Arms so far today;
5 sets EZ Bar curls alternate with
5 sets tricep rope pushdowns
3 sets incline dumbbell curls alternate with
3 sets incline dumbbell extensions
3 sets one arm tricep extensions each side alternate with
3 sets concentration curls each side
-
delts this evening;
5 x 10 25kg seated side lateral raises
5 x 10 20kg seated rear delt raises
5 x 6,6,6,10,10barbell front raises over head
10 miles biking today
-
been doing 1hr aerobic first thing in the morning and will keep that up, in the gym on the bike,stepper, incline tredmill or outdoor brisk walking
have wabba Ireland show in just over 4 weeks but wont be fully dialed in until wabba universe 7 weeks
some aches and pains, need a few deep massages
great back training tonight, started clenbuterol so it gave me a different lift in the gym.
4 sets barbell rows 180kg x 10,8,8,7
4 sets wide grip pull ups x 12,10,10,8
2 sets deadlifts 240kg x 6,5 (planned to do more but lower back was fatigued)
4 sets close grip pulldowns 100kg x 6, 95 x 6, 90, x 8, 85 x 10
-
been doing 1hr aerobic first thing in the morning and will keep that up, in the gym on the bike,stepper, incline tredmill or outdoor brisk walking
have wabba Ireland show in just over 4 weeks but wont be fully dialed in until wabba universe 7 weeks
some aches and pains, need a few deep massages
great back training tonight, started clenbuterol so it gave me a different lift in the gym.
4 sets barbell rows 180kg x 10,8,8,7
4 sets wide grip pull ups x 12,10,10,8
2 sets deadlifts 240kg x 6,5 (planned to do more but lower back was fatigued)
4 sets close grip pulldowns 100kg x 6, 95 x 6, 90, x 8, 85 x 10
Brutal self portrait on the wall :D
-
your calling me Jesus? I sketched an icon 4 years ago.
-
your calling me Jesus? I sketched an icon 4 years ago.
You have godlike most muscular, but definitely not the Son of God ;D
Was just the beard similarities
-
violent side tricep :D
-
Narrow kitchen of peace......
Great back shot on tuther page, your lats inserts are almost into your waist
-
Very good! ;D
Any change in diet? :)
-
Looking very good mate (no homo)
-
big ro
has pmd me saying he doesn't want to keep this thread up anymore
I don't know the reason was a good thread
but thanks for all the posts you made ro and good luck in the competition
-
big ro
has pmd me saying he doesn't want to keep this thread up anymore
I don't know the reason was a good thread
but thanks for all the posts you made ro and good luck in the competition
It's probably all the fighting with junior. It's upsetting many around here as it's not fun anymore. Getbig is suppose to be a place where we can have a laugh and joke around. Instead it's too intense and it's dividing members.
-
It's probably all the fighting with junior. It's upsetting many around here as it's not fun anymore. Getbig is suppose to be a place where we can have a laugh and joke around. Instead it's too intense and it's dividing members. junior has sent him another 1000 euros
fixed.
-
fixed.
Is possible and BigRo doesn't want to be in the middle.
-
Is possible and BigRo doesn't want to be in the middle.
Good luck to him, hes going to need it.
-
Good luck to him, hes going to need it.
It's a shame as BigRo is a good bloke and we all enjoy this thread.
-
-
It's probably all the fighting with junior. It's upsetting many around here as it's not fun anymore. Getbig is suppose to be a place where we can have a laugh and joke around. Instead it's too intense and it's dividing members.
Good luck to him, hes going to need it.
your jumping to conclusions as usual. Junior is not sponsoring me.
-
now those are some alpha voices
-
your jumping to conclusions as usual. Junior is not sponsoring me.
Then keep the thread here BigRo.
-
your jumping to conclusions as usual. Junior is not sponsoring me.
I didnt think he would.
-
violent side tricep :D
thick chest
-
violent side tricep :D
Wish that was my kitchen.
-
Are you still leaving us Ro bearing in mind the lifeboat sank?
-
yeah come back ro
great thread 8)
-
BigRo please continue. This is a great thread and very inspirational. One of the best things on getbig.
Come back!
-
I got around to booking my Helsinki trip last night and it seems it will be too expensive for me, about 500 pounds for travel and hotel where the team is staying. Penny's to some people but not me. Prep is expensive enough. So I probably will not be going.
There's the Derry show in a few weeks so will try and keep the prep going for that even though I have some headache from very tight neck and trap muscles and sore elbows, sore knee blah blah
Started a no fat diet today for few weeks, or as close as possible. 2-3 carb meals a day, training 6 days a week, cardio 2-3 times a day, thats the idea anyway will see how it goes.
-
I got around to booking my Helsinki trip last night and it seems it will be too expensive for me, about 500 pounds for travel and hotel where the team is staying. Penny's to some people but not me. Prep is expensive enough. So I probably will not be going.
There's the Derry show in a few weeks so will try and keep the prep going for that even though I have some headache from very tight neck and trap muscles and sore elbows, sore knee blah blah
Started a no fat diet today for few weeks, or as close as possible. 2-3 carb meals a day, training 6 days a week, cardio 2-3 times a day, thats the idea anyway will see how it goes.
have you tried to get sponsors through any of the supplement companies
did you get that email is sent you about muscle rage uk
they were looking for bodybuilders to sponsor
even if they covered your travel costs....
-
Such sponsorship's are product based in nearly every case. I could ask my gym in Derry to sponsor my travel and lodging as they have with other competitors but I don't want the overhanging pressure to succeed to 'pay back' the help.
-
Such sponsorship's are product based in nearly every case. I could ask my gym in Derry to sponsor my travel and lodging as they have with other competitors but I don't want the overhanging pressure to succeed to 'pay back' the help.
yeah its a fucker
cant say I envy you
its a lot of input and sacrifice basically for nothing back
-
I got around to booking my Helsinki trip last night and it seems it will be too expensive for me, about 500 pounds for travel and hotel where the team is staying. Penny's to some people but not me. Prep is expensive enough. So I probably will not be going.
There's the Derry show in a few weeks so will try and keep the prep going for that even though I have some headache from very tight neck and trap muscles and sore elbows, sore knee blah blah
Started a no fat diet today for few weeks, or as close as possible. 2-3 carb meals a day, training 6 days a week, cardio 2-3 times a day, thats the idea anyway will see how it goes.
last part here,interesting as you get closer switching gears on diet,,good luck,have you done this before?
-
Decided not to bother trying to be show ready in a few weeks. Yeah I miss out on chance to win a grand sterling like I did last 2 years at this show but my body just doesn't want the over training and deprivation. I was planning on not competing again this year while preparing for the nabba worlds but then with the disappointing way it turned out I wanted to finish the year on a win to prove to myself and others. Should have taken an off season.
Totally blasted legs last evening with several sets of squats up to 200kg. Going to finish up the gear I have, enough for another 5 weeks then take 6-10 weeks off everything.
Run it like this;
Test E 250mg eod 1gm week
Equipoise 200mg eod 800gm week
Test P 100mg eod 400mg week
Tren A 100mg eod 400mg week
Masteron 100mg eod 400mg week
3.4gms total
T3 50mcg day, Arimidex 1mg 3 x week
dropped the clen, was giving me headache. Will try to make do without pre workouts and thermogenic caps just coffee pre workout.
If you would like this thread to continue the name should be changed back to BigRos training and diet thread or something like that :)
-
You know what's right for you Ro. Glad you are keeping the thread up. :)
-
Ro are you still doing the 3x cardio a day? Stationary bike only? If you do, how do you split them up?
I do enjoy your training thread a lot.
Thanks BigRo.
-
not going to continue alot of cardio but plenty of walking and biking outdoors, not with the principal aim of fat burning though. If it helps keep me lean all the better.
-
training can be satisfying and rewarding of itself, having a contest coming up makes the athlete feel special but its nearly always a let down. When we train with the thought of that one special day in mind, eat with that day in mind it becomes invested with so much psychic energy, then the thing is over before you know it, win or loose, winning feels better of course, but regardless there is an emptiness inside which questions the validity of valuing the stage high above everything else and making it the pinnacle of life experience.
Being fully in the Now is the highest discipline and reward simultaneously. Making one day out of the year more special than another and devoting all ones actions towards that future date makes being present very difficult.
Is it really the flowering of ones individual potential to become great at something (like bodybuilding in my case) at the expense of the flowering of the 'heart' 'mind' and 'consciousness' ?
the competitive lifestyle revolves around the most physical layer of our being. training it, feeding it, supplementing it, assessing and pinching it in the mirror etc when the mind gets absorbed in body identification it makes itself a slave to limitation and division, whereas the flowering of spiritual potential makes one identify with the eternal ground of being, the cosmic whole, not a small corporal part.
Ideally the body and mind should be like cloaks we put on to play out our part on the stage of life. To be liberated we need to be like the projector (soul) and know the body and mind to be projections dependent upon it. To the extent our physical training, athleticism and sporting hobbies can get us more in touch with the now where soul always abides then they are aiding us and others in living with more freedom and less suffering. If they become absorbing obsessions split off from everything but the goals we wish to obtain through them then they are like prisons and set imprisoning examples to others.
-
training can be satisfying and rewarding of itself, having a contest coming up makes the athlete feel special but its nearly always a let down. When we train with the thought of that one special day in mind, eat with that day in mind it becomes invested with so much psychic energy, then the thing is over before you know it, win or loose, winning feels better of course, but regardless there is an emptiness inside which questions the validity of valuing the stage high above everything else and making it the pinnacle of life experience.
Being fully in the Now is the highest discipline and reward simultaneously. Making one day out of the year more special than another and devoting all ones actions towards that future date makes being present very difficult.
Is it really the flowering of ones individual potential to become great at something (like bodybuilding in my case) at the expense of the flowering of the 'heart' 'mind' and 'consciousness' ?
the competitive lifestyle revolves around the most physical layer of our being. training it, feeding it, supplementing it, assessing and pinching it in the mirror etc when the mind gets absorbed in body identification it makes itself a slave to limitation and division, whereas the flowering of spiritual potential makes one identify with the eternal ground of being, the cosmic whole, not a small corporal part.
Ideally the body and mind should be like cloaks we put on to play out our part on the stage of life. To be liberated we need to be like the projector (soul) and know the body and mind to be projections dependent upon it. To the extent our physical training, athleticism and sporting hobbies can get us more in touch with the now where soul always abides then they are aiding us and others in living with more freedom and less suffering. If they become absorbing obsessions split off from everything but the goals we wish to obtain through them then they are like prisons and set imprisoning examples to others.
fuck this is a great post even for me qho is not so much into this spiritual thing
-
And just want to say im glad that you will continue to post in this thread....i dont post much but read it and find it very inspirational.
do you never take tren e? Tried it once but it was fake....tren a is amazing anyway so i stick to that.
-
training can be satisfying and rewarding of itself, having a contest coming up makes the athlete feel special but its nearly always a let down. When we train with the thought of that one special day in mind, eat with that day in mind it becomes invested with so much psychic energy, then the thing is over before you know it, win or loose, winning feels better of course, but regardless there is an emptiness inside which questions the validity of valuing the stage high above everything else and making it the pinnacle of life experience.
Being fully in the Now is the highest discipline and reward simultaneously. Making one day out of the year more special than another and devoting all ones actions towards that future date makes being present very difficult.
Is it really the flowering of ones individual potential to become great at somethin (like bodybuilding in my case) at the expense of the flowering of the 'heart' 'mind' and 'consciousness' ?
the competitive lifestyle revolves around the most physical layer of our being. training it, feeding it, supplementing it, assessing and pinching it in the mirror etc when the mind gets absorbed in body identification it makes itself a slave to limitation and division, whereas the flowering of spiritual potential makes one identify with the eternal ground of being, the cosmic whole, not a small corporal part.
Ideally the body and mind should be like cloaks we put on to play out our part on the stage of life. To be liberated we need to be like the projector (soul) and know the body and mind to be projections dependent upon it. To the extent our physical training, athleticism and sporting hobbies can get us more in touch with the now where soul always abides then they are aiding us and others in living with more freedom and less suffering. If they become absorbing obsessions split off from everything but the goals we wish to obtain through them then they are like prisons and set imprisoning examples to others.
I have to admit, no longer competing has left me feeling without purpose..when your consumed with goals of getting bigger, strict dieting etc.....instead of now, living healthly but treading water and maintaining
Funnilly enough when I was actualy showing, all iwNted to do was eat normally again
-
I have to admit, no longer competing has left me feeling without purpose..when your consumed with goals of getting bigger, strict dieting etc.....instead of now, living healthly but treading water and maintaining
Funnilly enough when I was actualy showing, all iwNted to do was eat normally again
any toughts about competing again or are you to focused on your mma finance warrior of peace career now?
-
any toughts about competing again or are you to focused on your mma finance warrior of peace career now?
I feel im on the true path.....
-
i know the exact feeling but, its only a few extra weeks until your worlds show and pulling out now won't really change anything interms of mindset for the longterm, you are moreso just making it happen quicker when you can have the body&mind connection you want but with peace that you conquered your goal that youve been working towards for so long, everyone i know who has pulled out of a show has regretted it after because simply, unless it was because of horrendous conditioning, they end up seeing the show and know they could have placed and the reasons they had for not competing were not immediate changes that needed to happen right away, moreso philosophical.
Just a thought, not trying to be a dick or anything but i can see you regretting this in the months to come, it could help aswell as you can plan the way you will balance the mind better after you do the show.
Also bet my house you wont last longer then 4 weeks off gear ;D
-
Back this afternoon;
5 sets 90 degree barbell rows 4 x 120 kilo x 6, 1 x 100kg x 10
5 x wide grip full range pull ups x 10, 10, 8,7,6
5 x 70kilo close grip lat pulldown x 15
Arms this evening;
7 sets tricep rope pushdown
5 sets alternate dumbbell curl
2 sets barbell curl
3 sets hammer curl
3 sets ez laying tricep extensions
3 x each side one arm d,b extensions ss with concentration curls
25mins stepper
-
Ro is that just the lighting or did something happen to your face.
-
just the lighting
-
Decided not to bother trying to be show ready in a few weeks. Yeah I miss out on chance to win a grand sterling like I did last 2 years at this show but my body just doesn't want the over training and deprivation. I was planning on not competing again this year while preparing for the nabba worlds but then with the disappointing way it turned out I wanted to finish the year on a win to prove to myself and others. Should have taken an off season.
Totally blasted legs last evening with several sets of squats up to 200kg. Going to finish up the gear I have, enough for another 5 weeks then take 6-10 weeks off everything.
Run it like this;
Test E 250mg eod 1gm week
Equipoise 200mg eod 800gm week
Test P 100mg eod 400mg week
Tren A 100mg eod 400mg week
Masteron 100mg eod 400mg week
3.4gms total
T3 50mcg day, Arimidex 1mg 3 x week
dropped the clen, was giving me headache. Will try to make do without pre workouts and thermogenic caps just coffee pre workout.
If you would like this thread to continue the name should be changed back to BigRos training and diet thread or something like that :)
nice stack.
comboing test esters is a great idea. an ifbb pro/friend of mine also recommends this.
have you ever used the enanthate versions of the tren and mast?
hows your blood pressure?
-
I have used Tren Enth its potent, good for off season when wanting less pinning frequency. Dont think we get Mast Enanthate around this woods.
About blood pressure I can only say I believe it is stable. My meditation helps that but I should get a monitor or use the old mans.
-
How much muscle have you put on this past year?
-
Not sure maybe 6lbs?
-
:)
-
Looking great Ro, big improvements.
-
thanks I decided to get back on a prep diet on wednesday and am at the end of 2nd day of keto diet. Dropped alot of fat. Belly absolutely gnawing at me right now. Whats worse is I got word this evening that I cannot compete in the derry show in 2 weeks. Deadline for entry was 10th October. Bit far out I think for a local show. I was hoping to show up in reasonable shape and win it again (plus a grand sterling would be nice) I was ready to endure what I could to bring it. Looks like I will have to accept I wont be competing again this year.
If I compete next year it will be with IFBB, Spring Classic, Europeans, Arnold Amateur, Amateur Olympia.
-
&feature=youtu.be
clip of a set from chest training today.
-
Pro card is round the corner 8)
-
(http://www.getbig.com/boards/index.php?action=dlattach;topic=546496.0;attach=584716;image)
:)
irish version of antoine vaillant right there
-
&feature=youtu.be
clip of a set from chest training today.
How much you benching there Ro ?
-
thats 150 kilo , did 2 x 6 with 160kg prior
-
:)
Shoulders/traps look insane in that pic.
-
Shoulders/traps look insane in that pic.
YEAH..BEAST OFFSEASON...
-
shoulder training today;
standing military press 100kg x 10,10,8
seated dumbbell press 45kg x 10,8,7
seated side laterals 30kg x 10,8,7
barbell upright row 60kg x 12,12,10
rear delt laterals 24kg x 10,10,8
staying quite lean so far this off season, going to cruise on 250mg test per week until the new year.
Training arms tomorrow with a certain Montenegrin character ;)
-
shoulder training today;
standing military press 100kg x 10,10,8
seated dumbbell press 45kg x 10,8,7
seated side laterals 30kg x 10,8,7
barbell upright row 60kg x 12,12,10
rear delt laterals 24kg x 10,10,8
staying quite lean so far this off season, going to cruise on 250mg test per week until the new year.
Training arms tomorrow with a certain Montenegrin character ;)
8),,tell him cheers...
-
back training today
5 x 6 180kg barbell row
5 x 6 wide grip pull ups with 10kg extra
3 x 6 close grip pulldown 100kg
3 x 6 100kg 90 degree bent barbell row
3 x 6 wide grip pulldowns with a pause at bottom 100kg
-
you trained with gal yet ro
can you throw up some pics when you do
interested to see you stood next to him
-
you trained with gal yet ro
can you throw up some pics when you do
interested to see you stood next to him
Gal is in front of him in that last pic ;D
-
you trained with gal yet ro
can you throw up some pics when you do
interested to see you stood next to him
yeah we trained arms on saturday in Derry, plenty of volume and reps. I had my camera but didn't think he would want a picture. Was going to stay night with me and go out for few drinks but his girl wanted him back the same night. Ball and chain now lol
-
yeah we trained arms on saturday in Derry, plenty of volume and reps. I had my camera but didn't think he would want a picture. Was going to stay night with me and go out for few drinks but his girl wanted him back the same night. Ball and chain now lol
he is properly under the thumb
he would look like a child next to you id imagine
-
yeah we trained arms on saturday in Derry, plenty of volume and reps. I had my camera but didn't think he would want a picture. Was going to stay night with me and go out for few drinks but his girl wanted him back the same night. Ball and chain now lol
that must be some powerful toto jazz
-
whats toto jazz?
-
Gal under the thumb? That's one thing I never thought we'd ever see
-
whats toto jazz?
pussy magic
for instance, adding pussy juice to a man's meal and he will be yours forever
-
wow this is a great thread. pictures, videos, dosages, exercises with actual weights used (!), food. not sure ive seen that honesty before on the internet :D
-
thanks, I will start updating it again in the new year as my prep gets under way for spring competitions.
-
thanks, I will start updating it again in the new year as my prep gets under way for spring competitions.
Nice, cant wait. 8)
-
Hey Ro, how was Helsinki, still no results on WABBA site, hips of images ?.
-
getting some momentum going with prep now, may it last the course.
good back training this evening
5 sets bodyweight pullups x 10 reps full range motion and steady tension
5 sets barbell row 180 kilo x 7,6,6 160 x 10,10
3 sets close grip pulldown 100kg x 10,8 80kg x 10
2 sets wide grip pulldowns 70kg x 12
3 sets 160kg deadlifts x 10
2 sets one arm machine row 100kg x 15,15
-
Great thread just read through the whole thing from the beginning. please keep it going. its very motivational.
-
chest on tuesday was;
Barbell flat bench 5 sets up to 160kg with a drop set last set
incline d,b press 50kg bells 3 sets 12 reps
dips 3 x max
flat flye with drop set
incline flye with drop set
legs thursday;
5 sets standing calve raises x 20
4 sets slanted calve press machine x 15
5 sets laying hamstring curl x 15
3 sets 180kg back squats x 10
3 sets leg extension x 20
2 sets each side lunge with foot elevated x 10
getting stronger and fuller been a week since upping the dose;
1ml 500mg blend of test enth, tren enth and masteron enth 300/100/100 eod and 1ml tren ace eod. Will be adding in some eq,prop and anadrol soon. Cant afford GH yet.
-
i can only imagine how bad the pip is on a 500mg per ml of test mix
ive got a 400mg and that shit hurts
-
its not that bad actually, good quality brand.
-
Legs look really good in that shot. (nh)
It's Yates' pose, but you kind of look like him too there.
-
chest on tuesday was;
Barbell flat bench 5 sets up to 160kg with a drop set last set
incline d,b press 50kg bells 3 sets 12 reps
dips 3 x max
flat flye with drop set
incline flye with drop set
legs thursday;
5 sets standing calve raises x 20
4 sets slanted calve press machine x 15
5 sets laying hamstring curl x 15
3 sets 180kg back squats x 10
3 sets leg extension x 20
2 sets each side lunge with foot elevated x 10
getting stronger and fuller been a week since upping the dose;
1ml 500mg blend of test enth, tren enth and masteron enth 300/100/100 eod and 1ml tren ace eod. Will be adding in some eq,prop and anadrol soon. Cant afford GH yet.
thats a lot of different compounds at once when you add those in , why so many altogether as opposed to higher dose of less compounds ?
-
pre contest I like to have a bigger stack, I dont push the envelope much off season, I need a show coming up to justify in my mind doing higher doses.
-
delts friday;
3 x 20 each side cable laterals
3 x 10 20kg kettebell raises with back against support for strictness of movement last set quadruple drop set
3 x 10 rear delt laterals 25kg x 10 last set quadruple drop set
3 x 10 dumbbell simultaneous front raise 17.5kg bells last set quadruple drop set
arms today;
4 sets tricep rope pushdowns x 15,15,15,20 alternate with
4 sets barbell curls x 15,15,15,20
3 sets incline d,b tricep extensions x 12,12,10 alternate with
3 sets alt d,b curl x 15
2 sets each side concentration curl x 20
2 sets each side overhead d,b ext x 20
current weight 265lbs
-
Hey, Big Ro, when was time taking AAS and what did you use?
-
delts friday;
3 x 20 each side cable laterals
3 x 10 20kg kettebell raises with back against support for strictness of movement last set quadruple drop set
3 x 10 rear delt laterals 25kg x 10 last set quadruple drop set
3 x 10 dumbbell simultaneous front raise 17.5kg bells last set quadruple drop set
arms today;
4 sets tricep rope pushdowns x 15,15,15,20 alternate with
4 sets barbell curls x 15,15,15,20
3 sets incline d,b tricep extensions x 12,12,10 alternate with
3 sets alt d,b curl x 15
2 sets each side concentration curl x 20
2 sets each side overhead d,b ext x 20
current weight 265lbs
What a great thread that was(is). Ro looked amazing and his log was a everyday must read.
Many thanks to Ro for putting all this up
-
your welcome! :)
-
your welcome! :)
A legend returns. Welcome back.
-
:)
-
:)