Author Topic: Ro's Training and Diet Thread  (Read 134022 times)

BigRo

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Re: Ro's Training and Diet Thread
« Reply #225 on: February 07, 2015, 01:19:12 PM »
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.


BigRo

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Re: Ro's Training and Diet Thread
« Reply #226 on: February 07, 2015, 01:27:03 PM »
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

Pumpzilla

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Re: Ro's Training and Diet Thread
« Reply #227 on: July 30, 2015, 11:35:01 PM »
Hey, Big Ro, when was time taking AAS and what did you use?

D.O.A.

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Re: Ro's Training and Diet Thread
« Reply #228 on: August 29, 2020, 09:00:58 AM »
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

BigRo

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Re: Ro's Training and Diet Thread
« Reply #229 on: April 24, 2021, 02:54:07 AM »
your welcome!  :)

AbrahamG

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Re: Ro's Training and Diet Thread
« Reply #230 on: April 24, 2021, 09:01:15 AM »
your welcome!  :)

A legend returns. Welcome back.

BigRo

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Re: Ro's Training and Diet Thread
« Reply #231 on: March 29, 2022, 12:32:29 AM »
 :)

BigRo

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Re: Ro's Training and Diet Thread
« Reply #232 on: March 29, 2022, 12:33:51 AM »
 :)