Author Topic: Ro's Training and Diet Thread  (Read 150687 times)

BigRo

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Re: Ro's Training and Diet Thread
« Reply #200 on: November 04, 2014, 12:10:53 PM »
thats 150 kilo , did 2 x 6 with 160kg prior

Grape Ape

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Re: Ro's Training and Diet Thread
« Reply #201 on: November 04, 2014, 05:29:28 PM »
:)

Shoulders/traps look insane in that pic.
Y

njflex

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Re: Ro's Training and Diet Thread
« Reply #202 on: November 05, 2014, 07:35:43 AM »
Shoulders/traps look insane in that pic.
YEAH..BEAST OFFSEASON...

BigRo

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Re: Ro's Training and Diet Thread
« Reply #203 on: November 07, 2014, 03:32:33 PM »
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

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Re: Ro's Training and Diet Thread
« Reply #204 on: November 07, 2014, 05:05:13 PM »
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  ;)
8),,tell him cheers...

BigRo

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Re: Ro's Training and Diet Thread
« Reply #205 on: November 10, 2014, 12:26:21 PM »
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

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Re: Ro's Training and Diet Thread
« Reply #206 on: November 10, 2014, 03:09:50 PM »
you trained with gal yet ro

can you throw up some pics when you do

interested to see you stood next to him
T

Simple Simon

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Re: Ro's Training and Diet Thread
« Reply #207 on: November 10, 2014, 03:54:05 PM »
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   ;D

BigRo

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Re: Ro's Training and Diet Thread
« Reply #208 on: November 11, 2014, 12:23:57 AM »
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

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Re: Ro's Training and Diet Thread
« Reply #209 on: November 11, 2014, 01:28:15 AM »
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
T

anabolichalo

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Re: Ro's Training and Diet Thread
« Reply #210 on: November 11, 2014, 02:26:11 AM »
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

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Re: Ro's Training and Diet Thread
« Reply #211 on: November 11, 2014, 07:41:41 AM »
whats toto jazz?

Henda

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Re: Ro's Training and Diet Thread
« Reply #212 on: November 11, 2014, 11:40:41 AM »
Gal under the thumb? That's one thing I never thought we'd ever see

anabolichalo

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Re: Ro's Training and Diet Thread
« Reply #213 on: November 11, 2014, 12:16:00 PM »
whats toto jazz?
pussy magic

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

thegamechanger

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Re: Ro's Training and Diet Thread
« Reply #214 on: November 27, 2014, 01:11:25 PM »
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  :D

BigRo

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Re: Ro's Training and Diet Thread
« Reply #215 on: November 29, 2014, 03:08:53 AM »
thanks, I will start updating it again in the new year as my prep gets under way for spring competitions.

D.O.A.

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Re: Ro's Training and Diet Thread
« Reply #216 on: November 29, 2014, 04:16:31 AM »
thanks, I will start updating it again in the new year as my prep gets under way for spring competitions.
Nice, cant wait. 8)

Teutonic Knight

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Re: Ro's Training and Diet Thread
« Reply #217 on: December 12, 2014, 11:25:24 AM »
Hey Ro, how was Helsinki, still no results on WABBA site, hips of images ?.

BigRo

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Re: Ro's Training and Diet Thread
« Reply #218 on: February 02, 2015, 02:07:56 PM »
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

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Re: Ro's Training and Diet Thread
« Reply #219 on: February 02, 2015, 02:45:53 PM »
Great thread just read through the whole thing from the beginning. please keep it going. its very motivational.

BigRo

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Re: Ro's Training and Diet Thread
« Reply #220 on: February 05, 2015, 02:52:54 PM »
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

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Re: Ro's Training and Diet Thread
« Reply #221 on: February 05, 2015, 11:56:35 PM »
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
T

BigRo

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Re: Ro's Training and Diet Thread
« Reply #222 on: February 06, 2015, 01:29:39 AM »
its not that bad actually, good quality brand.

Grape Ape

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Re: Ro's Training and Diet Thread
« Reply #223 on: February 06, 2015, 05:02:55 AM »
Legs look really good in that shot. (nh)

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

silverback1984

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Re: Ro's Training and Diet Thread
« Reply #224 on: February 06, 2015, 11:18:59 AM »
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 ?