Ro's Training and Diet Thread

[BigRo]

thats 150 kilo , did 2 x 6 with 160kg prior

[Grape Ape]

Shoulders/traps look insane in that pic.

[njflex]

Shoulders/traps look insane in that pic.

YEAH..BEAST OFFSEASON...

[BigRo]

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 

[njflex]

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 

,,tell him cheers...

[BigRo]

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

[bigmc]

you trained with gal yet ro

can you throw up some pics when you do

interested to see you stood next to him

[Simple Simon]

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   

[BigRo]

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

[bigmc]

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

[anabolichalo]

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

[BigRo]

whats toto jazz?

[Henda]

Gal under the thumb? That's one thing I never thought we'd ever see

[anabolichalo]

whats toto jazz?

pussy magic

for instance, adding pussy juice to a man's meal and he will be yours forever

[thegamechanger]

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 

[BigRo]

thanks, I will start updating it again in the new year as my prep gets under way for spring competitions.

[D.O.A.]

thanks, I will start updating it again in the new year as my prep gets under way for spring competitions.

Nice, cant wait.

[Teutonic Knight]

Hey Ro, how was Helsinki, still no results on WABBA site, hips of images ?.

[BigRo]

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

[OlympiaGym]

Great thread just read through the whole thing from the beginning. please keep it going. its very motivational.

[BigRo]

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. 

[bigmc]

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

[BigRo]

its not that bad actually, good quality brand.

[Grape Ape]

Legs look really good in that shot. (nh)

It's Yates' pose, but you kind of look like him too there.

[silverback1984]

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 ?