I bet half of you didn't even lift today

[AbrahamG]

Great workout and strong lifts. Just curious how come you throw tris in the middle of chest?

Great question Rob.  I was just about to ask.

[wes]

.

You lack the Aunt Bea connection (TM).

PM me about it

If you and Aunt Bea can`t help out possibly Gomer or Goober can hook me up. 

[Soul Crusher]

10 min warm up

30 min -

Legs and Abs supersets

60 min

1 min bike

1 min leg exercise

1 min bike

1 min core/abs of choice


30 min of riding - 700+ calories.

BOOOMM!!!

[Krankenstein]

Breast does build muscle....bread doesn`t. 

Ahhhh fuck me.  Damn fast typing.  Both build muscle...but I only used one in contest prep mode.  If only I had some during my knee recovery.

[Taffin]

Ahhhh fuck me.  Damn fast typing.  Both build muscle...but I only used one in contest prep mode.  If only I had some during my knee recovery.

One breast..?  Leftie or Rightie?

[wes]

Ahhhh fuck me.  Damn fast typing.  Both build muscle...but I only used one in contest prep mode.  If only I had some during my knee recovery.

[Krankenstein]

One breast..?  Leftie or Rightie?

Obviously you don't understand contest prep....you use the right one on recovery days and the left one on training days.  Geezus...common fucking sense.

[wes]

Biceps,Triceps,Forearms:

Super-Set - #1:
{Barbell Curls - 4 X 15,10,8,12
{Lying Dumbell Extensions - 4 X 20,12,12,12

Super-Set - #2:
{Seated Hammer Curls - 4 X 10,10,8,12
{Seated One - Arm Triceps Extensions - 4 X 15,10,8,8

Triceps Dips Between Benches - 2 X failure [no weight]

Barbell Wrist Curls - 5 X 30,15,10,10,15

Good one arms are getting much thicker looking.

TRAIN HARD

[Taffin]

Obviously you don't understand contest prep....you use the right one on recovery days and the left one on training days.  Geezus...common fucking sense.

Made me laugh for nearly a minute - thanks

[BigRo]

Just walking today, my legs are very sore from yesterdays session.

[robcguns]

Bis and tris and forearms and abs and calf’s

Ez bar curls 10 sets reps 70-8 supersetted with
Weighted dips 10 sets with 45lb plate reps 20-8.

Forearms 5 sets wrist curls superset 5 sets reverse wrist curls

Abs 5 sets leg raises superset with 5 sets ab coaster

Calf’s 5 sets rotary calf press superset with 5 sets seated calf raise.

No walking today. Driving down to Myrtle beach today if anyone wants to lift and lives in that area let me know.

[Coach is Back!]

Warm up/mobility

Med ball complex - 3 x 60 throws (20lb dynamax)

Three rounds - Concept 2 at 700 meters paired with
                       Air Dyne at 2:00
                       KB Swing

Battle Ropes - 3 x 90sec paired w/
                      High resistance Spin bike 2:00

3 x 5min - Jacob’s Ladder

Late afternoon

2 hrs Simunitions

[Taffin]

Just walking today, my legs are very sore from yesterdays session.

Very impressive Dude   Do you do the bulk and cut thing?  Or do you stay that lean year round?

I'm genuinely interested to hear how Bhanky compares himself to you with this shot - this current shot - that clearly shows impressive mass, symmetry, cuts, definition and low body-fat

I'm predicting he'll ignore that and pick on your beard or something

[Taffin]

No walking today. Driving down to Myrtle beach today if anyone wants to lift and lives in that area let me know.

No US geographer me, but couldn't you swing past Kitty Hawk..?

Late afternoon

2 hrs Simunitions

Googled this term - this sounds both cool and very useful if you're going to be armed.  Because in my (very) limited experience in the UK centuries ago, I was always hampered by the reflexive fear aspect caused by just how fucking loud guns are in real life.  I did the whole jump out of my skin and close my eyes thing - I was hopeless and never got used to it 

I tried to explain this to someone once by comparing it to boxing - you have to sort of get over the fact that you are* going to get hit in the face - so that it doesn't derail your thought process

*Not GetBiggers, of course, just mere mortals

[BigRo]

Very impressive Dude   Do you do the bulk and cut thing?  Or do you stay that lean year round?

I'm genuinely interested to hear how Bhanky compares himself to you with this shot - this current shot - that clearly shows impressive mass, symmetry, cuts, definition and low body-fat

I'm predicting he'll ignore that and pick on your beard or something

Thanks, I don't bulk too much and stay quite lean year round but have to be on a specific plan to get this lean, and theres still alot to go if I want to get proper ripped. Its at the stage now where it starts to affect mental wellbeing, strength and energy but I,ve another month to go before the contest. Having a nice girl at home to cook meals, massage me and ride would help alot hahaha.

[Taffin]

Thanks, I don't bulk too much and stay quite lean year round but have to be on a specific plan to get this lean, and theres still alot to go if I want to get proper ripped. Its at the stage now where it starts to affect mental wellbeing, strength and energy but I,ve another month to go before the contest. Having a nice girl at home to cook meals, massage me and ride would help alot hahaha.

No no no, you've got it all wrong dude(!)  If you were training properly, you wouldn't need to diet or do cardio - you and every other serious amateur and Pro - don't you read bhank's posts..?

Really surprised you're not hooked up though (no homo) - and best of luck with the show - I'm calling you as HW winner right here and now (again, no homo )

[Hulkotron]

Good luck Big Ro

[OneMoreRep]

Just walking today, my legs are very sore from yesterdays session.

Did your ancestors ride with The House of Munsö alongside Ragnar Lodbrok?

"1"

[joswift]

Just walking today, my legs are very sore from yesterdays session.

genetic freak

Looking awesome mate

[blue52]

cant wait for hanky toshow up and tell us his legs are just as good

[wes]

Good luck Ro....kick some ass.

[GymnJuice]

cant wait for hanky toshow up and tell us his legs are just as good

Postings will become infrequent as he'll be forced to browse from his phone while the gf isn't looking

[Krankenstein]

Getting back into training...4 weeks out from surgery

4/16/22

Work to moderate muscle clean (can't do power or full for quite a while) = 135lbs

10 rds
200m row
10 (5/arm) alt. db hang clean with push press (should be jerk but not allowed yet) @ 50lb
2 ring muscle up
21:25

5 round
:30 max assault bike cals
3:00 rest
11 / 13 / 14 / 13 / 16
(legs were burning after round 3...I decided to go as hard as I could within reason with knee.  Maintained 85 - 88rpm for :20 on last round)

[Taffin]

Postings will become infrequent as he'll be forced to browse from his phone while the gf isn't looking

Plus it's hard to type on a phone with bruised knuckles...

[joswift]

Just walking today, my legs are very sore from yesterdays session.

whats your diet like at the moment Ronan?