Author Topic: Ro's Training and Diet Thread  (Read 151865 times)

njflex

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Re: Ro's Road to Wabba Universe
« Reply #100 on: September 08, 2014, 07:34:00 PM »
Quads;

5 sets leg extensions last set quadruple drop
3 sets static wall squat x 1 minute
2 sets each side one leg horizontal hack sled
2 sets both legs hack sled
2 sets each side bulgarian lunge with kettlebells last sets drop to bodyweight until failure



when do u do hams..

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #101 on: September 08, 2014, 11:32:29 PM »
I did them with back in fridays workout.

njflex

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Re: Ro's Road to Wabba Universe
« Reply #102 on: September 09, 2014, 09:09:01 AM »
I did them with back in fridays workout.
I figured,,hams/back is nice,,

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #103 on: September 09, 2014, 11:04:22 AM »
walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.

booty

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Re: Ro's Road to Wabba Universe
« Reply #104 on: September 09, 2014, 08:13:41 PM »
walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.
Very hunky !

local hero

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Re: Ro's Road to Wabba Universe
« Reply #105 on: September 10, 2014, 12:24:24 AM »
walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.


There be a pirate.....

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #106 on: September 10, 2014, 09:48:48 AM »
Chest today, weights seemed lighter, taking rest day after quads good idea.

5 sets flat bench press 140kg x 6
5 sets incline bench 100kg x 10
3 sets flat d,b flyes 25kg bells x 10 drop set last set
2 x 20 reps bodyweight dips
2 x 15 reps pushups with feet raised

climbed a mountain too  8)



njflex

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Re: Ro's Road to Wabba Universe
« Reply #107 on: September 10, 2014, 10:53:06 AM »
Chest today, weights seemed lighter, taking rest day after quads good idea.

5 sets flat bench press 140kg x 6
5 sets incline bench 100kg x 10
3 sets flat d,b flyes 25kg bells x 10 drop set last set
2 x 20 reps bodyweight dips
2 x 15 reps pushups with feet raised

climbed a mountain too  8)



HERCULES IN IRELAND...

booty

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Re: Ro's Road to Wabba Universe
« Reply #108 on: September 11, 2014, 05:53:39 AM »

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #109 on: September 11, 2014, 08:28:52 AM »
Back workout today;

3 x barbell row 180kg x 6,6,6
3 x pull ups x 12,10,10
3 x full deadlifts 220kg x 6,6,6
3 x close grip pulldown 100kg x 6, 80kg x 10,10


BigRo

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Re: Ro's Road to Wabba Universe
« Reply #110 on: September 15, 2014, 02:26:25 AM »
Traveled down to Cork this weekend to give a seminar. Couple pics from the coastline...

bigmc

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Re: Ro's Road to Wabba Universe
« Reply #111 on: September 15, 2014, 02:34:09 AM »
very dramatic  8)

are you going to be hitting random poses at juniors party  ???
T

booty

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Re: Ro's Road to Wabba Universe
« Reply #112 on: September 15, 2014, 02:34:52 AM »
very dramatic  8)

are you going to be hitting random poses at juniors party  ???
posedown  :D

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #113 on: September 15, 2014, 02:55:25 AM »
I dont know what I will be doing at Juniors party, if I am doing Universe 2 weeks later I foresee myself being a real partypooper but he wants me there. I will hit a few poses, bang a few babes, drink some green tea and protien shake and go to bed  :D

bigmc

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Re: Ro's Road to Wabba Universe
« Reply #114 on: September 15, 2014, 03:02:10 AM »
I dont know what I will be doing at Juniors party, if I am doing Universe 2 weeks later I foresee myself being a real partypooper but he wants me there. I will hit a few poses, bang a few babes, drink some green tea and protien shake and go to bed  :D

there are other ways to get fucked that doesn't involve calorie intake  :-X
T

bigmc

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Re: Ro's Road to Wabba Universe
« Reply #115 on: September 15, 2014, 03:03:00 AM »
posedown  :D

fuck that

il posedown next to junior  8)
T

booty

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Re: Ro's Road to Wabba Universe
« Reply #116 on: September 15, 2014, 03:05:29 AM »
fuck that

il posedown next to junior  8)
:P

njflex

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Re: Ro's Road to Wabba Universe
« Reply #117 on: September 15, 2014, 07:26:12 AM »
Traveled down to Cork this weekend to give a seminar. Couple pics from the coastline...
your an adventurous fella....good pics ,where next local market 'hitting most muscular'in the meat isle..

Frank Clairmonte

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Re: Ro's Road to Wabba Universe
« Reply #118 on: September 15, 2014, 05:42:33 PM »
Big and still looking aesthetic.

1

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #119 on: September 16, 2014, 06:19:40 AM »
Chest and Delt workout;

3 x machine chest press x 20
3 x one arm cable laterals x 20
3 x bodyweight dips x 20
3 x seated side laterals x 20
3 x 100kg bench press x 20,20,17
3 x standing military press x 10
3 x incline barbell press x 10
3 x rear delt laterals x 20
3 x d,b flat flyes x 20
3 x barbell overhead front raise x 10,8,6
1 x 20 pushups with feed raised.


Skorp1o

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Re: Ro's Road to Wabba Universe
« Reply #120 on: September 16, 2014, 06:22:53 AM »
I like BigRo  :D

He lives in his own world doing his own thing, all good.
S

njflex

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Re: Ro's Road to Wabba Universe
« Reply #121 on: September 16, 2014, 06:55:09 AM »
Chest and Delt workout;

3 x machine chest press x 20
3 x one arm cable laterals x 20
3 x bodyweight dips x 20
3 x seated side laterals x 20
3 x 100kg bench press x 20,20,17
3 x standing military press x 10
3 x incline barbell press x 10
3 x rear delt laterals x 20
3 x d,b flat flyes x 20
3 x barbell overhead front raise x 10,8,6
1 x 20 pushups with feed raised.


nice size/fullness/shape...when's ur show?seems like your always competing

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #122 on: September 16, 2014, 08:35:12 AM »
6 1/2 weeks until first show, 9 1.2 to the main one. I may skip the first it I think it will interfere with peaking properly for wabba universe but if it doesnt disrupt  things I will do it.

njflex

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Re: Ro's Road to Wabba Universe
« Reply #123 on: September 16, 2014, 08:36:31 AM »
6 1/2 weeks until first show, 9 1.2 to the main one. I may skip the first it I think it will interfere with peaking properly for wabba universe but if it doesnt disrupt  things I will do it.
8)..BEEN A WHILE SINCE U POSTED REAL OFFSEASON PIC..

BigRo

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Re: Ro's Road to Wabba Universe
« Reply #124 on: September 16, 2014, 01:55:35 PM »
meals today;

300gms turkey mince
1 cup oatmeal, 1 banana, 2 tbsp yoghurt

1 can tuna
6 whole eggs
bag of long grain white rice

13oz sirloin steak
salad

300gms turkey mince
salad