Ro's Training and Diet Thread

[njflex]

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]

I did them with back in fridays workout.

[njflex]

I did them with back in fridays workout.

I figured,,hams/back is nice,,

[BigRo]

walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.

[booty]

walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.

Very hunky !

[local hero]

walking today at Giants Causeway, one of the wonders of the world they say but teeming with tourists.

There be a pirate.....

[BigRo]

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 

[njflex]

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 

HERCULES IN IRELAND...

[booty]

HERCULES IN IRELAND...

Or Tarzan.

[BigRo]

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]

Traveled down to Cork this weekend to give a seminar. Couple pics from the coastline...

[bigmc]

very dramatic 

are you going to be hitting random poses at juniors party 

[booty]

very dramatic 

are you going to be hitting random poses at juniors party 

posedown 

[BigRo]

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 

[bigmc]

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 

there are other ways to get fucked that doesn't involve calorie intake 

[bigmc]

posedown 

fuck that

il posedown next to junior 

[booty]

fuck that

il posedown next to junior 

[njflex]

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]

Big and still looking aesthetic.

[BigRo]

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]

I like BigRo 

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

[njflex]

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]

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]

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.

..BEEN A WHILE SINCE U POSTED REAL OFFSEASON PIC..

[BigRo]

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