Ro's Training and Diet Thread

[BigRo]

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

[BigRo]

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

[booty]

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

[Wolfox]

Ro what is that head thing you wear called?

[BigRo]

love your most muscular Ro

only my most muscular?   

Ro what is that head thing you wear called?

its a Gorilla Wear bandana

[BigRo]

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.

[njflex]

NICE PICS ,LEAN/LARGE STILL,,KEEP PLUGGING ALONG..

[Skorp1o]

You look bigger and more solid in this last set of pictors

[BigCyp]

Ro what is that head thing you wear called?

A tea towel from Wilko's 

[Simple Simon]

A multi functional  tea towel from Wilko's 

fixed

[BigRo]

You look bigger and more solid in this last set of pictors

might be the Testoviron I started

[silverback1984]

might be the Testoviron I started

Are the testoviron regularly available ? R did u get lucky ...

[booty]

A tea towel from Wilko's 

Now that's practical 

[bigmc]

Are the testoviron regularly available ? R did u get lucky ...

x 2

[BigRo]

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

[BigRo]

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

[BigRo]

Chest this evening;

5 x 6 flat bench
5 x 10 incline bench
5 x max seated chest press with quadruple drop last set

[njflex]

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...

[Wolfox]

What do you do for a living Ro?

[BigRo]

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

[BigRo]

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

[BigRo]

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

[BigCyp]

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 

[BigRo]

your calling me Jesus? I sketched an icon 4 years ago.

[BigCyp]

your calling me Jesus? I sketched an icon 4 years ago.

You have godlike most muscular, but definitely not the Son of God 

Was just the beard similarities