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Ro's Training and Diet Thread

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BigRo:
pre contest I like to have a bigger stack, I dont push the envelope much off season, I need a show coming up to justify in my mind doing higher doses.

BigRo:
delts friday;

3 x 20 each side cable laterals
3 x 10 20kg kettebell raises with back against support for strictness of movement last set quadruple drop set
3 x 10 rear delt laterals 25kg x 10 last set quadruple drop set
3 x 10 dumbbell simultaneous front raise 17.5kg bells last set quadruple drop set

arms today;

4 sets tricep rope pushdowns x 15,15,15,20 alternate with
4 sets barbell curls x 15,15,15,20
3 sets incline d,b tricep extensions x 12,12,10 alternate with
3 sets alt d,b curl x 15
2 sets each side concentration curl x 20
2 sets each side overhead d,b ext x 20

current weight 265lbs

Pumpzilla:
Hey, Big Ro, when was time taking AAS and what did you use?

D.O.A.:

--- Quote from: BigRo on February 07, 2015, 01:27:03 PM ---delts friday;

3 x 20 each side cable laterals
3 x 10 20kg kettebell raises with back against support for strictness of movement last set quadruple drop set
3 x 10 rear delt laterals 25kg x 10 last set quadruple drop set
3 x 10 dumbbell simultaneous front raise 17.5kg bells last set quadruple drop set

arms today;

4 sets tricep rope pushdowns x 15,15,15,20 alternate with
4 sets barbell curls x 15,15,15,20
3 sets incline d,b tricep extensions x 12,12,10 alternate with
3 sets alt d,b curl x 15
2 sets each side concentration curl x 20
2 sets each side overhead d,b ext x 20

current weight 265lbs

--- End quote ---
What a great thread that was(is). Ro looked amazing and his log was a everyday must read.
Many thanks to Ro for putting all this up

BigRo:
your welcome!  :)

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