Ro's Training and Diet Thread

[BigRo]

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.

[BigRo]

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.

[Rascal full]

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?

[local hero]

Good luck with your up and commings... Why wabba and not nabba or ukfbb tho if you don't mind me asking?

[BigCyp]

Thread Stickied.

Good stuff Ro, will enjoy tagging along on the journey no homo

[BigRo]

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.

[BigRo]

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.

[local hero]

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

[BigRo]

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.

[bigmc]

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

[local hero]

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

[Kim Jong Bob]

Good luck ro

[Simple Simon]

This should be a classic thread.
We're all behind you big man.

[Grape Ape]

We're all behind you big man.

Outed.

[BigRo]

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

[BigRo]

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.

[D.O.A.]

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

[_aj_]

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.

[booty]

Looking forward to following your journey BigRo. 

[Frank Clairmonte]

was this natural? Just a dumb question.

[BigRo]

Yes

[booty]

was this natural? Just a dumb question.

Beautiful Phsyquie!!!

[falco]

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.

[D.O.A.]

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!

[Var City]

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