Author Topic: Ro's Training and Diet Thread  (Read 134020 times)

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #50 on: August 26, 2014, 07:05:40 AM »
so far today Arms;

5 x 15 tricep rope pushdowns alternate with
5 x 15 alternate dumbbell curls

3 x 15,12,12 overhead ez bar tricep extensions alternate with
3 x 15,12,12 ez bar curls

3 x incline d,b extensions 15,12,10 superset with
3 x incline d,b curls 15,12,10

2 x 15 each side overhead d,b extension ss with
2 x 15 concentration curls

evening; 30mins stepper 20mins steep incline tredmill


Skorp1o

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Re: Ro's Road to Wabba Universe
« Reply #51 on: August 26, 2014, 07:50:49 AM »
Yesterday I had a red bull and was energized for the first time post holiday, did a similar level of sets and reps and my arms were so pumped even though I haven't taken anything in nearly a month now. Great approach to training.
S

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #52 on: August 27, 2014, 12:08:45 PM »
Quads today;

4 triple drop sets leg extensions
4 each side single leg hack sled press

Want to have some separation in quads for sundays guest posing so didnt squat...thats my excuse for being ducked after that  :P



BigRo

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Re: Ro's Road to Wabba Universe
« Reply #53 on: August 27, 2014, 02:37:59 PM »
todays food;

6 whole eggs soft boiled
1 cup oatmeal 1 banana

300gms turkey mince fried 1tsp coconut oil and spices
1 boil in bag long grain white rice

2 scps glycofuse intra workout

2scps whey with 3/4 pint coconut milk
1 cup oatmeal 1 banana,coconut milk

mums cooking; roast chicken breast, mashed spuds, whole spud, spinich, carrots, gravy  :P

400gms organic steak pieces fried in 1tsp coconut oil and spices
lettuce and cucumber salad


bigmc

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Re: Ro's Road to Wabba Universe
« Reply #54 on: August 28, 2014, 01:37:39 AM »
ive started cooking in coconut oil

superfood of peace
T

booty

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Re: Ro's Road to Wabba Universe
« Reply #55 on: August 28, 2014, 02:06:18 AM »
ive started cooking in coconut oil

superfood of peace
I use it on my skin but can't move away from my olive oil.

bigmc

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Re: Ro's Road to Wabba Universe
« Reply #56 on: August 28, 2014, 02:07:19 AM »
I use it on my skin but can't move away from my olive oil.

coconut tasting skin of peace  :P
T

booty

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Re: Ro's Road to Wabba Universe
« Reply #57 on: August 28, 2014, 02:35:33 AM »
coconut tasting skin of peace  :P
Sure is bigmc.  :P It's amazing on the skin. Feels so soft and hydrated.

Skorp1o

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Re: Ro's Road to Wabba Universe
« Reply #58 on: August 28, 2014, 04:48:37 AM »
Sure is bigmc.  :P It's amazing on the skin. Feels so soft and hydrated.

 :D
S

booty

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BigCyp

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Re: Ro's Road to Wabba Universe
« Reply #60 on: August 28, 2014, 05:05:52 AM »
Bigcyp turns up late for the threesome and wanking in the wardrobe

booty

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Re: Ro's Road to Wabba Universe
« Reply #61 on: August 28, 2014, 05:46:35 AM »
Bigcyp turns up late for the threesome and wanking in the wardrobe
HA HA  ;D

bigmc

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Re: Ro's Road to Wabba Universe
« Reply #62 on: August 28, 2014, 06:12:20 AM »
Bigcyp turns up late for the threesome and wanking in the wardrobe

haha

booty getting love from the top three alphas in the uk in this thread  8)
T

booty

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Re: Ro's Road to Wabba Universe
« Reply #63 on: August 28, 2014, 06:26:21 AM »
haha

booty getting love from the top three alphas in the uk in this thread  8)
I am happy.  :)

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #64 on: August 28, 2014, 11:23:12 AM »
7th day in a row training today, back,calves and abs tomorrow, maybe a lighter shoulder and arm pump on saturday, with the guest posing on sunday I have not been able to take off days. Weight is down 4lbs even with more carb intake. Weight is 250lbs there abouts now. Good bit leaner around the midsection and lower back which is what I wanted.

Been running my contest gear a week like this so far;

1ml prop,1ml tren,1ml test e,1ml eq EOD
Halotestin 30-40mg pre workout
100mg proviron every day 50mg morning 50mg evening

Next week I may increase to ED with the prop and tren just not used to pinning frequently again.

I will also be starting pharma GH on monday, anavar, arimidex and maybe a small dose of HCG each week also.

Chest workout today;

12 sets incline barbell press, 3 sets 120kg, 3 sets 100kg, 3 sets 80kg, 3 sets 60kg increasing reps with the weight decrease
4 sets flat d,b flyes

cardio 8miles biking, a couple walks and a swim in the freezing ocean.

local hero

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Re: Ro's Road to Wabba Universe
« Reply #65 on: August 28, 2014, 12:40:09 PM »
ive started cooking in coconut oil

superfood of peace

Cocnut oil is great, eggy bread is back on my menu again

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #66 on: August 29, 2014, 08:42:39 AM »
Back today;

5 x 10 wide grip bodyweight pullups
3 x 10 140kg barbell row yates style
3 x 10 80kg barbell row old style on platform
3 x 10 close grip lat pulldown
3 x 20 behind neck lat pulldown



Damios

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Re: Ro's Road to Wabba Universe
« Reply #67 on: August 30, 2014, 03:09:55 AM »
+/- Your Carbs grams intake right now Ro? :-)

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #68 on: August 30, 2014, 03:28:58 AM »
300gms

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #69 on: August 30, 2014, 01:27:44 PM »
Delts and Arms today;

3 x 30 standing military press
3 x 10 seated side laterals
3 x 10 rear delt laterals
3 x 20 alternate dumbbell curl
3 x 30 rope pushdown
3 x 12 barbell front raises
3 x 20,15,15 cable upright row
3 x 15 concentration curl
3 x 15 overhead dumbbell tricep extension

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #70 on: August 31, 2014, 02:08:46 PM »
No good pics or video from guest posing so I took this one.

booty

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Re: Ro's Road to Wabba Universe
« Reply #71 on: August 31, 2014, 02:58:37 PM »
No good pics or video from guest posing so I took this one.
You remind me of Tarzan with the hair and beard. One of the black and white movies.

Teutonic Knight

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Re: Ro's Road to Wabba Universe
« Reply #72 on: August 31, 2014, 03:53:48 PM »

njflex

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Re: Ro's Road to Wabba Universe
« Reply #73 on: August 31, 2014, 08:08:27 PM »
No good pics or video from guest posing so I took this one.
good back ro..

Skorp1o

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Re: Ro's Road to Wabba Universe
« Reply #74 on: September 01, 2014, 07:45:17 AM »
You look sick mate, very very nice physique, great for bodybuilding, proportionate and good muscle thickness all over.

Digging the Hercules-like wild hair do too  :D
S