You'll want to read this!

[VASCULAR VINCE]

big ronnie...how to spot good uglabs...bad uglab??????????

[VASCULAR VINCE]

hope you don't mind me asking.....ever shoot synthol in your biceps??? they are rockets brother!!!

[VASCULAR VINCE]

big ronnie...six most important vitamin supplements for bodybuilding?????

[Ronnie Rowland]

big ronnie...six most important vitamin supplements for bodybuilding?????

iron if you are one of several bodybuilders who become anemic easily, vit c to help iron absorb ,etc, vit e, fish oil capsules, b-12 and coenzyme q 10 for some .

[Ronnie Rowland]

hope you don't mind me asking.....ever shoot synthol in your biceps??? they are rockets brother!!!

Never! It would throw me out of porportion and I would be afraid to use it. My dad had big arms and that's why mine grow well. He also had very small calves and that's why mine won't grow. Luckily for me wanting big calves is last on my wish list when pertaining to muscle groups.

[Ronnie Rowland]

big ronnie...how to spot good uglabs...bad uglab??????????

Reputation means a lot but there are usually some who uphold bad labs because they won't admit they lost money on them. And on some boards (not this one of course!) the owner or their aquaintences may push a particular bad lab or let them slide by way of selective scamming (usually filling bottles with only alchohol and oil) given they take care of the owner and the staff.

A good lab will send what you ordered most of the time and it's potency will remain stable. A good lab will let you know whats in stock before you send money. It's sterile which means it free of hamrful bacteria. It does not have too high of a BA content. You get what you order: For instance, if you order the more expensive tren enanthate instead of the cheaper acetate version, you get the tren enanthate.

A bad lab is always leaving products out or sending substitutions when they are out of stock. They are also bad to take peoples money and putting items on back order even though they knew this before the order was placed. The quality of their gear lacks consistency and they often under fill their bottles. Worst of all they have sent multitudes to the doctor or even hospital because they sold products causing harmful bacteria infections. Some have heavy metals, etc that damage the body and they use excessive amounts of alcohol that causes post site injection pain/swelling.You do not get what you order: For instance, if you order the more expensive tren enanthate over the acetate version you receive the cheaper acetate version instead, even though it's labeled tren enanthate.

[Ronnie Rowland]

Hi Ronnie,
After going through like 27 pages on this thread, i decided to run a 20 weeks cycle as follows:-


Week(1-8) - Test E 500mgs (split by 2)
week(9-10)- Test E 250mgs

Week(11-18)- Test E 500mgs(split by 2)
Deca 400mgs (split by 2)
week(19-20)- Test E 250 mgs
PCT
HCG 2500mgs EOD for first two weeks, 50mgs clomid twice a day for 4 weeks, Nolva 20mgs a day for 4 weeks.

Now i am on my 6th week and do not see any good results so far, I did notice strength while working out in gym also my bench is increased by 10 pounds. But over all i do not see any good results. i am not able to gain any weight. It sis still same. Now i am thinking of to change my second reload as follows:-

week(11-18)- Sust250 500mgs (twice a week)
- Deca 400mgs (twice a week)
week(19-20)- sust250 250mgs

PCT 18 days after the last injection of sust250
HCG 2500mgs EOD for first two weeks, 50mgs clomid twice a day for 4 weeks, Nolva 20mgs a day for 4 weeks.


Please advise me if this would be ok to change the cycle like this Or if there is anything else you would suggest.

Thank you My suggestion to you is eat more calories and try a test/d-bol cycle. Do 750 mgs of test per week and 50 mgs of d-bol daily and you will put on more size/strength!

above

[alliswell]

Hi Ronnie,

Thank you for your quick reply. My body weight is 160 pounds and height is 5'8 and i am eating around 4000 calories a day and 300 gm of protein. I will definitely take your suggestion on this one and change my cycle to test/d-bol cycle. I did not have any side effects from test at all. But is there anything else should i take when running both of these together. I am not worried gyno though. Also please let me know if should i increase anymore calories or protein. My goal is 175 pounds. Nothing too crazy. Thank you in advance.

[Ronnie Rowland]

Hi Ronnie,

Thank you for your quick reply. My body weight is 160 pounds and height is 5'8 and i am eating around 4000 calories a day and 300 gm of protein. I will definitely take your suggestion on this one and change my cycle to test/d-bol cycle. I did not have any side effects from test at all. But is there anything else should i take when running both of these together. I am not worried gyno though. Also please let me know if should i increase anymore calories or protein. My goal is 175 pounds. Nothing too crazy. Thank you in advance.

Train only 4 days per week and do not increase protein but do increase both carbs and fats .

[lynxeffect1]

ron i came across rxmuscle radio from jan 24 this year with dr.durlan castro who is also a bodybuilder and they talked about sleep apnea, they mentioned a version of the c or b pap where u can just insert a piece into your nostrils which is wud be way easier to wear than a mask over ur face, palumbo says thats wot he wears and reccommends that all bodybuilders choose that version ,, is this just as gud as the mask??? also dr.durlan says u have to get a sleep test first before getn a machine, is this abs nessecary when you clearly know u have it and all the sympthons, can i jus buy it and use it? does tren have a major influence on sleep apnea, a bodybuilder in my gym said he had it bad until he stopped the tren and that stopped his apnea. when the doctor finally sends me to see the dermatologist about my acne and i ask for accutane, wil he take a blood test on me or check for steroids? and im pretty sure ive seen u say before that i can stay on steroids if using accutane, correct? thanks again for ur time ron!

[Ronnie Rowland]

ron i came across rxmuscle radio from jan 24 this year with dr.durlan castro who is also a bodybuilder and they talked about sleep apnea, they mentioned a version of the c or b pap where u can just insert a piece into your nostrils which is wud be way easier to wear than a mask over ur face, palumbo says thats wot he wears and reccommends that all bodybuilders choose that version ,, is this just as gud as the mask??? I have use both the mask and the nasal pillows with great success with my bi-pap. The only downfall to the nasal pillows is that they make your notrils raw/sore over-time. also dr.durlan says u have to get a sleep test first before getn a machine, is this abs nessecary when you clearly know u have it and all the sympthons, can i jus buy it and use it? you must go get sleep test and have machine prescibed by a physician. does tren have a major influence on sleep apnea, a bodybuilder in my gym said he had it bad until he stopped the tren and that stopped his apnea. tren causes insomina which make you more aware of sleep apnea because you wake up more frequently with dry mouth. when the doctor finally sends me to see the dermatologist about my acne and i ask for accutane, wil he take a blood test on me or check for steroids? if he ever did (which is unlikely) you are using over-the-counter pro-hormones but i am not a fan of accutane as it can cause tendon/disk issues. and im pretty sure ive seen u say before that i can stay on steroids if using accutane, correct? yes but watch those tendons and do not use winstrol! thanks again for ur time ron!

above

[lynxeffect1]

but wud you agree ron that the accutane is the best bet to actually work and be done with acne for gud because nothing else has worked and wots the point if u cant take off your top! tendon/disc issues im presuming are only a risk for the time ur on accutane and wont have any bearing when u finished your coarse?

[Ronnie Rowland]

but wud you agree ron that the accutane is the best bet to actually work and be done with acne for gud because nothing else has worked and wots the point if u cant take off your top! tendon/disc issues im presuming are only a risk for the time ur on accutane and wont have any bearing when u finished your coarse?

In your case, go with the accutane to get rid of it once and for all. I wouldnt use accutane without taking a small dose of deca weekly to help counteract the drying our effect of the ac****ane. And as stated before steer clear of winstrol as combining the two drugs will produce a double whammy to the joints! Avoiding anti-es would also be a wise decision on your behalf. You'll be fine once you get off accutane but be extra careful while using.

[ricky23]

hey ronnie, which do you prefer for bulking tren or deca? or maybe both with half the doses?
(couldnt believe it when a successful bodybuilder i know said he only uses tren for pre comp and never to build muscle!!)

[VASCULAR VINCE]

ronnie...this article true or not true about more tren equals more lean gains???

How did Kevin grow into the show - the secret inside

--------------------------------------------------------------------------------

You don’t need to have Kevins genetics, there is no such a thing as genetics for bodybuilding it’s only drugs, training and food. Everyone can blow up to 250+ pounds. So let’s get started…

PHASE 1:
3 up to 6 months a year stay of the gear (or be on trt, hrt if you’re prescribed) train or not to train it doesn't matter as long as you’re staying in the 8 to no more than 10 % range at whatever weight might it be 140 pounds to 240 pounds, main goal is to stay between 8-10% bf. Take 4-8 weeks off from heavy training before you start PHASE 2 or 3. Again STAY in the 8-10%, do cardio, eat no more than you need to maintain this bf level

PHASE2 (you might not need it if you're already very lean, or have more time before competition):
Lean up. The goal during this phase is to get as lean as possible 5-6% bf range (again no matter at what bodyweight, the goal is to be lean). TO achieve this you need drugs. Fast acting testosterone (like prop or ace) and tren ace 50-100mg of each eod or e3d, you don’t need a lot just for fat burining. Add Gh too. 2-4 iu’s ed. No 5on2off or eod crap, take your GH every day. Diet somewhat clean 1500-2500 calorie range. Light training, you are not going to grow during this phase, just burn as much calories as you can in the gym, don't try to lift super heavy weights and get injured before PHASE 3. You can add cardio if you need, but it’s not necessary, tren ace gh high volume training and low calorie diet will burn the fat very quickly.

PHASE3:
Now the funniest part starts! GROWING and staying or even dropping bf at the same time. During the next 8 weeks load up with long acting testosterone (enth, cyp, sust) at least 1000mg a week, 2-3g would work better (if combined with a lot of GH), 600-1000mg deca or eq or npp, and bump up trenbolona A to at least 500mg a week, the more – the better, you can go as high as 100-200mg ed, the more tren you’ll take the bigger, leaner and freakier physique you’ll have. GH. AT LEAST 5-10iu’s a day. But it’s minimum. If you’re taking let’s say 3000mg test and 1000+mg trena you’ll need 20 up to 30iu’s GH a day. The more the better. To combat with the water retention you’ll definitely need Arimidex 1-2 closer to the show up to 3mg a day, or you might get well with just Masteron, 100mg ed. DIET. The more drugs and GH you’ll take the less strict you’ve to be with your diet, but you NEED calories to blow up (maybe for the last 4 weeks or so you have to watch what you’re eating or eat whatever you want just add T3, clen, maybe some cardio that’s it). If you’re training, sleeping, eating, training, sleeping, eating etc…you don’t need a lot of calories during this phase. 3-4000 cals is more than enough. Drugs will do the work.

PHASE4 (4 weeks or so before the show): (might be not required, is needed if you’re still not lean enough or holding some water )
Switch Tes En or Cyo or Sust to Test Prop or Test Ace
Drop Deca add Halo, Winny
Might add some A-50
Drop the carbs from the last 1-2 meals
Do some cardio 20-30 min, ed/eod (depending how much fat you have)

PHASE5 (comp day):
Now you’re bigger, freakier and leaner than a year or so ago

This is how it works. Kevin L have done it everyone knows the result, I’ve tried it myself and with the bunch of clients. You don’t need to get fat pig during offseason. You don’t need to have offseason at all, it is not healthy it costs a lot of money it takes time. You can grow and get lean at the same time. You can focus on other thing during your offseason. Everyone can be national level competitor if using this method in a matter of months yes months, mostly – a year or two. If you don't beleive me, just try it.
Share
-----------------------------------------------------------------------
by FREAK_290; 05-26-2011 at 04:11 AM.

[Ronnie Rowland]

ronnie...this article true or not true about more tren equals more lean gains???

How did Kevin grow into the show - the secret inside

--------------------------------------------------------------------------------

You don’t need to have Kevins genetics, there is no such a thing as genetics for bodybuilding it’s only drugs, training and food. Everyone can blow up to 250+ pounds. So let’s get started…

PHASE 1:
3 up to 6 months a year stay of the gear (or be on trt, hrt if you’re prescribed) train or not to train it doesn't matter as long as you’re staying in the 8 to no more than 10 % range at whatever weight might it be 140 pounds to 240 pounds, main goal is to stay between 8-10% bf. Take 4-8 weeks off from heavy training before you start PHASE 2 or 3. Again STAY in the 8-10%, do cardio, eat no more than you need to maintain this bf level

PHASE2 (you might not need it if you're already very lean, or have more time before competition):
Lean up. The goal during this phase is to get as lean as possible 5-6% bf range (again no matter at what bodyweight, the goal is to be lean). TO achieve this you need drugs. Fast acting testosterone (like prop or ace) and tren ace 50-100mg of each eod or e3d, you don’t need a lot just for fat burining. Add Gh too. 2-4 iu’s ed. No 5on2off or eod crap, take your GH every day. Diet somewhat clean 1500-2500 calorie range. Light training, you are not going to grow during this phase, just burn as much calories as you can in the gym, don't try to lift super heavy weights and get injured before PHASE 3. You can add cardio if you need, but it’s not necessary, tren ace gh high volume training and low calorie diet will burn the fat very quickly.

PHASE3:
Now the funniest part starts! GROWING and staying or even dropping bf at the same time. During the next 8 weeks load up with long acting testosterone (enth, cyp, sust) at least 1000mg a week, 2-3g would work better (if combined with a lot of GH), 600-1000mg deca or eq or npp, and bump up trenbolona A to at least 500mg a week, the more – the better, you can go as high as 100-200mg ed, the more tren you’ll take the bigger, leaner and freakier physique you’ll have. GH. AT LEAST 5-10iu’s a day. But it’s minimum. If you’re taking let’s say 3000mg test and 1000+mg trena you’ll need 20 up to 30iu’s GH a day. The more the better. To combat with the water retention you’ll definitely need Arimidex 1-2 closer to the show up to 3mg a day, or you might get well with just Masteron, 100mg ed. DIET. The more drugs and GH you’ll take the less strict you’ve to be with your diet, but you NEED calories to blow up (maybe for the last 4 weeks or so you have to watch what you’re eating or eat whatever you want just add T3, clen, maybe some cardio that’s it). If you’re training, sleeping, eating, training, sleeping, eating etc…you don’t need a lot of calories during this phase. 3-4000 cals is more than enough. Drugs will do the work.

PHASE4 (4 weeks or so before the show): (might be not required, is needed if you’re still not lean enough or holding some water )
Switch Tes En or Cyo or Sust to Test Prop or Test Ace
Drop Deca add Halo, Winny
Might add some A-50
Drop the carbs from the last 1-2 meals
Do some cardio 20-30 min, ed/eod (depending how much fat you have)

PHASE5 (comp day):
Now you’re bigger, freakier and leaner than a year or so ago

This is how it works. Kevin L have done it everyone knows the result, I’ve tried it myself and with the bunch of clients. You don’t need to get fat pig during offseason. You don’t need to have offseason at all, it is not healthy it costs a lot of money it takes time. You can grow and get lean at the same time. You can focus on other thing during your offseason. Everyone can be national level competitor if using this method in a matter of months yes months, mostly – a year or two. If you don't beleive me, just try it.
Share
-----------------------------------------------------------------------
by FREAK_290; 05-26-2011 at 04:11 AM.

I strongly disagree that there is no such things as having good genetics for bodybuilding but I understand what he is trying to say. I do think high dosages of tren will indeed increase lean muscle mass as he states. The problem is that many people cannot tolerate such high amounts of tren. I would fare better having to breath through a straw all day long than using 200 mgs of tren every day!

[ridedivefx]

Hey Ron,

Coming to an end of the 2nd reload:

1st: 500/week test, 400/week EQ
2nd: 1.5g/week test only

HCG through out the cycle 500iu/week

1. What test dosage should be for my 2nd deload? 500/week or 250/week
2. After the 2nd deload should I wait 2 weeks before PCT or jump right into PCT
3. For PCT: 4Weeks with following dosage. Any changes?
Nolva: 40/40/40/40
Clomid: 100/50/50/50

4. Best recommendation too keep the mass during and after PCT?

5. How long of wait before I can jump on another Blast after end of PCT? When Should I take the blood test and what items are important to look out for?

Thanks

[Ronnie Rowland]

hey ron,

coming to an end of the 2nd reload:

1st: 500/week test, 400/week eq
2nd: 1.5g/week test only

hcg through out the cycle 500iu/week

1. What test dosage should be for my 2nd deload? 500/week or 250/week 2502.
After the 2nd deload should i wait 2 weeks before pct or jump right into pct both ways work but i would jump straight in.
3. For pct: 4weeks with following dosage. Any changes? wheres the hcg? You need it!
nolva: 40/40/40/40
clomid: 100/50/50/50

4. Best recommendation too keep the mass during and after pct? decrease calories slightly to keep from gaining fat, consider taking clen,keep protein intake high, reduce training volume by 1/3 if you are doing 12 sets per body part. Try only 9!5. How long of wait before i can jump on another blast after end of pct? wait 6 weeks. when should i take the blood test and what items are important to look out for? wait post cycle 6 weeks right before you begin next reload to have blood work and have them look at liver enzymes, hemocrit levels,,kidney function etc. Tell them to check everything within reason as listed below.thanks

baseline-pre-cycle checklist (minimum checklist)
hormone (steroid)
lipids (standard full set)
full liver panel
blood
kidney
electrolyes, minerals,glucose
prostrate
thyroid
cholesterol
triglycerides
c-reactive protein

on cycle (minimum checklist)
lipids
livel panel
blood kidneys
thyroid
electrolyes, minerals, glucose
cholesterol
triglycerides
c-reactive protein



post cycle (minimum checklist)
hormone (steroid, lh, fsh)
lipids (standard full set)
liver panel
blood
electrolytes, etc
prostrate
thyroid
cholesterol
triglycerides
c-reactive protein

[ridedivefx]

baseline-pre-cycle checklist (minimum checklist)
hormone (steroid)
lipids (standard full set)
full liver panel
blood
kidney
electrolyes, minerals,glucose
prostrate
thyroid
cholesterol
triglycerides
c-reactive protein

on cycle (minimum checklist)
lipids
livel panel
blood kidneys
thyroid
electrolyes, minerals, glucose
cholesterol
triglycerides
c-reactive protein



post cycle (minimum checklist)
hormone (steroid, lh, fsh)
lipids (standard full set)
liver panel
blood
electrolytes, etc
prostrate
thyroid
cholesterol
triglycerides
c-reactive protein

Thanks for the above and how much HCG should I take during the 4 week PCT of nolva/clomid? I have been taking 500iu/week through out the 20 week blast

Also - during the PCT and the 6 week after I continue reloading/deloading for workouts right? meaning 12 sets heavy and then 2 weeks higher reps and 6-9 sets

Thnx

[Ronnie Rowland]

hey ronnie, which do you prefer for bulking tren or deca? or maybe both with half the doses? Both have their advantages and disadvantages but tren is best overall because its more androgenic-hence lean muscle mass gains are more profound! Deca helps the joints which allows you to lift heavier but still does not produce the lean mass gains of tren. I say leave deca alone most of the time and go with tren unless you have joint problems or severe sides from tren. A little deca like 50-100mgs weekly for joints along with high doses of tren is a great combo given it does not hurt you sexually.
(couldnt believe it when a successful bodybuilder i know said he only uses tren for pre comp and never to build muscle!!) If you have very good genetics you can be succesful using only test.

above

[kelevra]

Hey Ron
what are your thoughts on stretching? post workout?
and is extra V olive oil that much better than veggy oil, cannola, and etc..?
when taking small doses of clen & T3 during a cut is there a protocol? Or can you stay on for the hole duration of the cut?

thanx

[Ronnie Rowland]

Hey Ron
what are your thoughts on stretching? post workout? post workout is best and IMO avoid extreme stetching like Doggcrap Training advocates.and is extra V olive oil that much better than veggy oil, cannola, and etc..? Definetly better than vegetable oil and somewhat better than canola.when taking small doses of clen & T3 during a cut is there a protocol? Or can you stay on for the hole duration of the cut? I would not stay on clen for over 8 weeks and on t-3 for 12 weeks. Yes there are several effective protocols. For t-3 ramp up from 25 to 50 daily after first week and hold. With clen start at 40 per day and increase by 20 every 2 weeks until you peak out at 120 (if you can handle that much) or run clen at 2 weeks on/1 week off at 80 per day while on. thanx

above

[chrisxkx]

Hi, i have a question?
i'm about to start my second cycle. right now i have a bottle of 10 ml deca 200ml and deca 300ml, (test 250 with them)
can i use them together for my next cycle of 8 weeks,

[Ronnie Rowland]

Hi, i have a question?
i'm about to start my second cycle. right now i have a bottle of 10 ml deca 200ml and deca 300ml, (test 250 with them)
can i use them together for my next cycle of 8 weeks,

you can but thats only enough gear to make a female grow. You need more!

[lynxeffect1]

once you have sleep apnea and get a machine, does this cure the apnea or wil you be using this machine as long as ur bodybuilding? since tren is so strong is there a limit to the amount of time u shud use it before taking a break , ie; 2 reloads then a break

[Ronnie Rowland]

[QUOTE=lynxeffect1;5678487]once you have sleep apnea and get a machine, does this cure the apnea or wil you be using this machine as long as ur bodybuilding? It has nothing to do with bodybuilding. Genetics cause sleep apnea and you will be on a bi-pap forever in order to control it! since tren is so strong is there a limit to the amount of time u shud use it before taking a break , ie; 2 reloads then a break I know people who run test and tren year round with no problems but if it causes you to have bad insomnia then you need a break from it.[/QUOTE]above

[bgvillones]

Sir, Ronnie can u give me a steroid cycle for insane strength cause 250mg test enanthate has no strength gain I want a big strength gain and less side effects using steroids thanks a lot sir.

[Ronnie Rowland]

Sir, Ronnie can u give me a steroid cycle for insane strength cause 250mg test enanthate has no strength gain I want a big strength gain and less side effects using steroids thanks a lot sir.

For starters try this-
1 gram of test-e weekly
400 grams of tren-e weekly
75 mgs of anadrol or 50 mgs of d-bol daily.

[bgvillones]

For starters try this-
1 gram of test-e weekly
400 grams of tren-e weekly
75 mgs of anadrol or 50 mgs of d-bol daily.

do I take it at the same time or week 1 test-e week 2 tren-e and week 3 50mgs d-bol? And sir can you give me an injectable steroid that has insane str gain cause I dont want orals. Thanks sir.

[The Titan99]

Hi Ron,
I'm currently on a deload after 5 VERY successful reloads. This last reload went great in some respects, not so well in others. I had great gains on legs, back and finally broke a plateau with my arms. However, I've had a real problem with my chest workout, particularly my right rotator cuff (super supinius I believe) As you can see from my workout I've been doing decline, incline and cable crossovers. Unfortunately my bench has dropped from 135 kg to 90 kg due to pain, usually starting around the 4-6 rep and getting progressively worse. I took a week off of pressing exercises and last week skipped working out all together. I felt guilty as hell, but I've been blasting for a year straight, so I guess I needed it. Anyway, I started my actual deload tonight with 75 kg for my first working set and only had slight pain on flat bench (I switched from decline) maybe 2/10 on the pain scale, and nothing on incline or crossovers. Do you think I should deload just this week then start my reload, or should I continue to deload for the the following week too?

I gained some fat which I don't like, but that's all part of the game I guess. The next 4 months I plan on a slow cut/lean bulk to try and hit 5% body fat by the end of October. You already sorted me out on my anabolic doses 700 mg Test Prop/80 mg Tren E/ 50 mg Proviron ed and I was thinking 100 mg Var ed for the last 60 days. Would you dose the var like that or should I do 75 mg ed for the last 90 days? Also, I was toying with one more bulking reload with 1.5 grams test Prop/ 700-800 mg NPP followed by a 800 mg Test Prop/800 Tren E/ 100 Var ed cut...but would 8 weeks be enough time to cut from 12-13% down to 6% BF? Or would it be better to do a long slow cut for 4 months?

Now to my real question. I've been hitting my arms twice a week to try to overcome a plateau as well as balance out my tri's. My right one lost a lot of strength/size due to some nerve damage or something when I had disk replacement surgery last October. They are almost balanced now. The thing is that the last 8 weeks I think I've been over training them (20 sets a week) and would like to get back to 12 sets per week if you think this is wise. Also, my workouts have been going 2-2.5 hours long and I REALLY need to get this time down. I've printed my workout below and highlighted in red my ideas of how to change it to achieve both of these things.

Lastly cardio. I switched from 5 days a week of moderate intensity cardio for 35 minutes (fasted) to 3 days/30 minutes at your advise. I also was drinking a scoop of whey protein with water 30 minutes before the cardio. I found it hard to do and would like to go back to 5 days a week. I know how you feel about cardio, but it feels better/easier to do it more often. I'm also afraid vanity is rearing its ugly head as I believe I got fatter because of it. Up from 8% to 12%. I think the switch from 1.5 grams of sust to 800 mg prop will help here. What do you think? How should I deal with this cardio business with the goal of being 6% BF and as big as possible by the end of Oct? I wish I had or could afford HGH, but it's not an option.

Here's my workout...

Monday - Chest/Bi's - Chest Decline Bench - Warm up, Prep Set 1-4, 8-12, 8-12, 8-12 Incline Bench 8-12, 8-12, 8-12, 8-12 Cable Cross Overs 8-12, 8-12, 8-12, 8-12 Biceps Spider Curls 10-15, 10-15, 10-15, 10-15 Incline Bench Curls 10-15, 10-15, 10-15, 10-15 AM Cardio 35 min Maybe remove Biceps work from here and add in 6 sets of weighted incline situps?

Tuesday - Back Back Width Palm Facing Medium Grip Pulldowns 8-12, 8-12, 8-12, 8-12 Wide Grip Pulldowns 8-12, 8-12, 8-12, 8-12 Back Thickness Underhand Bent Over Yates Rows Warm Ups, 8-12, 8-12, 8-12, 8-12 Close Grip to Upper Stomach Cable Rows 8-12, 8-12, 8-12, 8-12 One Handed DB Rows 8-12, 8-12, 8-12 I,m doing a lot of sets for back thickness here. Was thinking either 4 sets underhand rows and 4 sets cable rows OR 3 sets underhand, 3 sets cable rows, 3 sets chest supported one hand machine rows? Dead lift Warm up, Prep Set, 1-4, 5-6, 5-6, 5-6, 5-6 AM Cardio 35 min.
Wendsday Off - AM Cardio 35 Min
Thursday - Shoulders/Traps/Tri's/Abs Shoulders Overhead Seated Dumbbell Presses 8-12, 8-12, 8-12, 8-12 One Arm Leaning Lateral Raises 8-12, 8-12, 8-12, 8-12 Reverse Flies 8-12, 8-12, 8-12 Reverse Standing One Hand Cable Flies 8-12, 8-12, 8-12 Traps Seated Dumbbell Shrugs 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 Triceps Rope Pushdowns 8-12, 8-12, 8-12, 8-12 Yates Tri DB Press 8-12, 8-12, 8-12, 8-12 Abs Weighted Decline Sit ups 6 Sets to failure AM Fasted Cardio 35 min This is one long-ass workout!! Thinking of dropping Tri's and moving abs to chest day (Mon.)

Friday - Legs Squats Warm ups, Prep Set, 1-4, 8-12, 8-12 Hack Squats 8-12, 8-12, 8-12 Leg Extensions 8-12, 8-12, 8-12, 8-12 Leg Curls 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 Standing Calf Raises 8-12, 8-12, 8-12, 8-12, 8-12 Seated Calf Raises 8-12, 8-12, 8-12 No Cardio I really made some nice gains on legs during this last reload. All I can think is adding another set of squats and another set to hack squats or possibly changing hack squats with leg press? Other than that I like this work out.

Saturday - Arms Biceps Standing Wide Grip Barbell Curls 6-10, 8-12, 8-12, 8-12 Spider Curls 6-10, 8-12, 8-12, 8-12 Concentration Curls 6-10, 6-10, 8-12, 8-12, 8-12 Triceps Skull Crushers Warm ups, 6-10, 8-12, 8-12, 8-12 Overhead Tri Extensions 6-10, 8-12, 8-12, 8-12 Rope Cable Pushdowns 6-10, 8-12, 8-12, 8-12 Had some elbow joint problems this last reload (probably from over training arms, 20 sets!!) but I was kind of stuck on arms so I think it helped break the plateau, but in the long run I know your right, 12 sets a week for arms is plenty. I like these exercises (stopped weighted dips and I now do skull crushers on a slight incline to alleviate shoulder and elbow pain. I have here but I'm always willing to change if you have a suggestion. Also, what do you think about the 6-10 reps for the first working set? AM Fasted Cardio 35 min

Sunday - No Cardio

BTW, there's a few pics now and one from before you started helping me Ron. I suppose I don't even have to say it do I...Lol!!!

[Ronnie Rowland]

Hi Ron,
I'm currently on a deload after 5 VERY successful reloads. This last reload went great in some respects, not so well in others. I had great gains on legs, back and finally broke a plateau with my arms. However, I've had a real problem with my chest workout, particularly my right rotator cuff (super supinius I believe) As you can see from my workout I've been doing decline, incline and cable crossovers. Unfortunately my bench has dropped from 135 kg to 90 kg due to pain, usually starting around the 4-6 rep and getting progressively worse. I took a week off of pressing exercises and last week skipped working out all together. I felt guilty as hell, but I've been blasting for a year straight, so I guess I needed it. Anyway, I started my actual deload tonight with 75 kg for my first working set and only had slight pain on flat bench (I switched from decline) maybe 2/10 on the pain scale, and nothing on incline or crossovers. Do you think I should deload just this week then start my reload, or should I continue to deload for the the following week too? I would do a 2 week deload and ship heavy sets on all chest work with next reload until pain clears up. You must let that shoulder heal before it tears!I gained some fat which I don't like, but that's all part of the game I guess. The next 4 months I plan on a slow cut/lean bulk to try and hit 5% body fat by the end of October. You already sorted me out on my anabolic doses 700 mg Test Prop/80 mg Tren E/ 50 mg Proviron ed and I was thinking 100 mg Var ed for the last 60 days. Would you dose the var like that or should I do 75 mg ed for the last 90 days? i think 75 mgs of var is plenty and some tend to do fine using only 40 per day.Also, I was toying with one more bulking reload with 1.5 grams test Prop/ 700-800 mg NPP followed by a 800 mg Test Prop/800 Tren E/ 100 Var ed cut...but would 8 weeks be enough time to cut from 12-13% down to 6% BF? Or would it be better to do a long slow cut for 4 months? You can probably go from 12 down to around 6-8% in 8 weeks but dont lose over 2lbs per week.
Now to my real question. I've been hitting my arms twice a week to try to overcome a plateau as well as balance out my tri's. My right one lost a lot of strength/size due to some nerve damage or something when I had disk replacement surgery last October. They are almost balanced now. The thing is that the last 8 weeks I think I've been over training them (20 sets a week) and would like to get back to 12 sets per week if you think this is wise. Also, my workouts have been going 2-2.5 hours long and I REALLY need to get this time down. I've printed my workout below and highlighted in red my ideas of how to change it to achieve both of these things. 12 sets once per week or 6 sets twice a week is the maximum amount of work sets you should ever do. Genetics determines how big your arms will get in the end. I am only doing 8 sets per week and it's working well for me.Lastly cardio. I switched from 5 days a week of moderate intensity cardio for 35 minutes (fasted) to 3 days/30 minutes at your advise. I also was drinking a scoop of whey protein with water 30 minutes before the cardio. I found it hard to do and would like to go back to 5 days a week. I know how you feel about cardio, but it feels better/easier to do it more often. I'm also afraid vanity is rearing its ugly head as I believe I got fatter because of it. You can do cardio 5 days per week but keep in mind that the more you do the less effective it becomes during a cutting phase. I'm 8 weeks out from a show and doing no cardio but I can stick to the diet and I am not an endomorph. Go back to 5 days per week of cardio. Up from 8% to 12%. I think the switch from 1.5 grams of sust to 800 mg prop will help here. Not a lot if you are eating low carbs but some. What do you think? How should I deal with this cardio business with the goal of being 6% BF and as big as possible by the end of Oct? I wish I had or could afford HGH, but it's not an option. Cardio is not the key its your diet and supplements! Are you carb sensitive?Here's my workout...

Monday - Chest/Bi's - Chest Decline Bench - Warm up, Prep Set 1-4, 8-12, 8-12, 8-12 Incline Bench 8-12, 8-12, 8-12, 8-12 Cable Cross Overs 8-12, 8-12, 8-12, 8-12 Biceps Spider Curls 10-15, 10-15, 10-15, 10-15 Incline Bench Curls 10-15, 10-15, 10-15, 10-15 AM Cardio 35 min Maybe remove Biceps work from here and add in 6 sets of weighted incline situps?

Tuesday - Back Back Width Palm Facing Medium Grip Pulldowns 8-12, 8-12, 8-12, 8-12 Wide Grip Pulldowns 8-12, 8-12, 8-12, 8-12 Back Thickness Underhand Bent Over Yates Rows Warm Ups, 8-12, 8-12, 8-12, 8-12 Close Grip to Upper Stomach Cable Rows 8-12, 8-12, 8-12, 8-12 One Handed DB Rows 8-12, 8-12, 8-12 I,m doing a lot of sets for back thickness here. Was thinking either 4 sets underhand rows and 4 sets cable rows OR 3 sets underhand, 3 sets cable rows, 3 sets chest supported one hand machine rows? Dead lift Warm up, Prep Set, 1-4, 5-6, 5-6, 5-6, 5-6 AM Cardio 35 min.
Wendsday Off - AM Cardio 35 Min
Thursday - Shoulders/Traps/Tri's/Abs Shoulders Overhead Seated Dumbbell Presses 8-12, 8-12, 8-12, 8-12 One Arm Leaning Lateral Raises 8-12, 8-12, 8-12, 8-12 Reverse Flies 8-12, 8-12, 8-12 Reverse Standing One Hand Cable Flies 8-12, 8-12, 8-12 Traps Seated Dumbbell Shrugs 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 Triceps Rope Pushdowns 8-12, 8-12, 8-12, 8-12 Yates Tri DB Press 8-12, 8-12, 8-12, 8-12 Abs Weighted Decline Sit ups 6 Sets to failure AM Fasted Cardio 35 min This is one long-ass workout!! Thinking of dropping Tri's and moving abs to chest day (Mon.)

Friday - Legs Squats Warm ups, Prep Set, 1-4, 8-12, 8-12 Hack Squats 8-12, 8-12, 8-12 Leg Extensions 8-12, 8-12, 8-12, 8-12 Leg Curls 8-12, 8-12, 8-12, 8-12, 8-12, 8-12 Standing Calf Raises 8-12, 8-12, 8-12, 8-12, 8-12 Seated Calf Raises 8-12, 8-12, 8-12 No Cardio I really made some nice gains on legs during this last reload. All I can think is adding another set of squats and another set to hack squats or possibly changing hack squats with leg press? Other than that I like this work out.

Saturday - Arms Biceps Standing Wide Grip Barbell Curls 6-10, 8-12, 8-12, 8-12 Spider Curls 6-10, 8-12, 8-12, 8-12 Concentration Curls 6-10, 6-10, 8-12, 8-12, 8-12 Triceps Skull Crushers Warm ups, 6-10, 8-12, 8-12, 8-12 Overhead Tri Extensions 6-10, 8-12, 8-12, 8-12 Rope Cable Pushdowns 6-10, 8-12, 8-12, 8-12 Had some elbow joint problems this last reload (probably from over training arms, 20 sets!!) but I was kind of stuck on arms so I think it helped break the plateau, but in the long run I know your right, 12 sets a week for arms is plenty. I like these exercises (stopped weighted dips and I now do skull crushers on a slight incline to alleviate shoulder and elbow pain. I have here but I'm always willing to change if you have a suggestion. Also, what do you think about the 6-10 reps for the first working set? AM Fasted Cardio 35 min

Sunday - No Cardio

BTW, there's a few pics now and one from before you started helping me Ron. I suppose I don't even have to say it do I...Lol!!!You look sooo much better! I feel you are over-training! For example: your chest is a small muscle group so try decreasing sets 3 sets per exercise giving you 9 sets total. Thats why your shoulder is probably aching! Keep leg workout where it is! Reduce back workout to 12 sets total 6 sets for width and 6 sets for thickness. Reduce bis and tris to 8 sets a piece. Shoulders do 9 sets for 3 exercises. This will harden you up more and get you out of the gym much faster. .

above

[Ronnie Rowland]

do I take it at the same time or week 1 test-e week 2 tren-e and week 3 50mgs d-bol? And sir can you give me an injectable steroid that has insane str gain cause I dont want orals. Thanks sir.

Combine 1 cc of test-enanthate, 1 cc of sustanon and 1 cc of tren-e or tren-a. Shoot 1 cc of each drug Monday-Wednesday-Friday. Thats a 3cc shot 3 times per week.

[kml999]

i am off cycle and its been like 3 months after my PCT and suddenly after all that time i started to gets small red acne spots on my back, does that mean am going through a rebound?

fyi i didnt have acne issues during cycle (very very minor acne on the back and shoulder). once i got off cycle and started pct those minor acne disappeared, but why would it show suddenly and with more strength after 3 months from pct ?

[bgvillones]

Sir, Ronnie can u give me a steroid cycle for insane strength cause 250mg test enanthate has no strength gain I want a big strength gain and less side effects using steroids thanks a lot sir.

[VASCULAR VINCE]

ronnie..would love your opinion on...... discountsupplements.com...board sponsor..

[VASCULAR VINCE]

ronnie...please provide us your opinion of this post.........!!


07-24-2010, 01:03 PM
DOGGCRAPP
Kilo Klub Member Join Date: Jun 2003
Posts: 1,867

I absolutely love stuff like this! Absolutely love it!

--------------------------------------------------------------------------------

I cant stand people in life (bodybuilding and outside bodybuilding) who sit there and complain that they want to be something or do something but dont take the steps to get there or dont apply themselves....its my big pet peeve.

How many times do i tell people.....

Eat your way up into the weight class you want to be in.

Want to be a light heavy? Better be weighing 238 offseason
Want to be a heavyweight? Better be weighing 265 offseason
Want to be a Superheavyweight? Better be weighing 280 plus in the offseason!!!!

I love guys like this who say "FU...I am just doing it...FAST!

how much shit does this guy below get daily from people? Probably alot, look they are allready giving him crap on that board.

Offseaon 280lbs!! - Muscular Development Forums

That sure as hell aint freaking pretty...or comfortable but I'll tell you what....I admire a guy who decides to put 20 pounds on his contest stage bodyweight in a years time and make some major changes.
That guy used food for his anabolic....and yep he got big and doughy but he is going to be onstage even larger than these pics from last year show......


This sport is tremendously tough in deciding what you want to do with it....do you want to be club guy who looks in shape year round but gains hardly anything from year to year?

or do you want to make major changes, throw caution of bodyfat to the wind, and suffer while coming down?

(I think there is a middle ground and thats what I would prefer)

but I like people who "get after it...and go for it"......this guy wants to look different to the judges than he did last time and is going to

Could he do it in a more comfortable way and one thats a little bit prettier? Yea he could.....but this guy is awesome....he hits the accelerator hard and says "Up yours...im jumping weight classes yearly while you guys toil 10 years to make your jumps!"

Did i say I love it? I love it.

Know what I hate? Guys who try to do that and lose the big picture of why they tried to do that in the first place and get fat.....and then years later when they are lean again they forgot what put on that 20-30 pounds of muscle they now have....and tell everyone who will listen "I stay lean now in the offseason and find i can make quality gains that way.....I once got fat and I wont do that again"

THATS WHAT PUT THE FREAKING SIZE ON YOU!!!!!!! Try to make a 20-30 pound jump in muscle mass again at 8%!!!!! YOU WONT!

Ok thats enough of my rant today.

Does it have to be done exactly like that guy? NOPE....but I love people who got the balls to go after it with the eye on the prize....I hope that guy comes in looking like a monster again ..... its just really fun for me to watch guys like that who dont have their ego wrapped up in a skintight slinky t-shirt year round.

I'm all for what anyone likes to do in this sport....you want to be lean guy year round and look great pulling off your shirt at the beach? Go for it...you have my respect....just dont put down someone else that has different goals than you do.

You want to be big bloated powerbuilding guy who puts on alot of muscle from year to year? Go for it....just dont put down lean guy who has abs year round above......you got your thing, he has his.

But I personally love guys like this who take the bullet train to point B from point A and dont give a flying F&&k what anyone thinks about it.....I think thats awesome....more power to him. And there will be a slew of guys who say "oh thats unhealthy, oh i wouldnt do it that way, he looks like shit in the offseason, etc etc etc"......thats why I like it so much, he doesn't give a crap that he isnt a prettyboy offseason and has his eye on the prize..........have you gone from a small heavy to big heavyweight to superheavyweight in 3 years?

his first year below as a small heavy (won that local show)

[VASCULAR VINCE]

ronnie...is it possible to enter a show al shredded without doing cardio??? time restraints are a bitch!!!

[Ronnie Rowland]

ronnie...is it possible to enter a show al shredded without doing cardio??? time restraints are a bitch!!!

Dave Palumbo never did cardio to get show ready and he was one of the most vascular of all!

[Ronnie Rowland]

ronnie...please provide us your opinion of this post.........!!


07-24-2010, 01:03 pm
doggcrapp
kilo klub member join date: Jun 2003
posts: 1,867

i absolutely love stuff like this! Absolutely love it!

--------------------------------------------------------------------------------

i cant stand people in life (bodybuilding and outside bodybuilding) who sit there and complain that they want to be something or do something but dont take the steps to get there or dont apply themselves....its my big pet peeve.
i can relate!how many times do i tell people.....

Eat your way up into the weight class you want to be in. well this sounds good on paper but it will not work for everyone because you've got to have the genetics to hold more weight without becoming overly fat and not everyone has the frame or muscle fibers to become a heavy weight bodybuilder. I understand where he's coming from but many end up getting overly fat unless they have the genetics to gain that much muscle and thats what bodybuilding is all about. Anyone can hold a lot of fat but not muscle! I have seen guys gain a ton of weight in the offseason and end up right back where they where on stage a year ago after having dieted away the body fat. It just does not work that way for everyone but some it does! Its the easy gaining mesomorphs that have the greatest ability to make jumps in weight gains without gaining more fat than muscle-hence avoiding becoming insulin resistant!

want to be a light heavy? Better be weighing 238 offseason
want to be a heavyweight? Better be weighing 265 offseason
want to be a superheavyweight? Better be weighing 280 plus in the offseason!!!! pretty much agree with most of what he says here unless these guys are advanced bodybuilders who have already reached near their full-genetic-potential and would not require weighing more than 20 pounds or so past their contest weight because gains have pretty much ceased to exist and anything added on the scales much past that point would be mostly fat/water. .i love guys like t

his who say "fu...i am just doing it...fast!

How much shit does this guy below get daily from people? Probably alot, look they are allready giving him crap on that board.

Offseaon 280lbs!! - muscular development forums

that sure as hell aint freaking pretty...or comfortable but i'll tell you what....i admire a guy who decides to put 20 pounds on his contest stage bodyweight in a years time and make some major changes.
That guy used food for his anabolic....and yep he got big and doughy but he is going to be onstage even larger than these pics from last year show......the problem with doing anythig fast is that it puts a tremendous strain on your joints and organs like the heart. The body does not farewell carrying a lot of fat and add steroids/water retention into the equation and it gets even more dangerous.
this sport is tremendously tough in deciding what you want to do with it....do you want to be club guy who looks in shape year round but gains hardly anything from year to year? i agree here that you have to add some fat but going overboard is a huge mistake because you'll lose muscle getting that fat back off of you.or do you want to make major changes, throw caution of bodyfat to the wind, and suffer while coming down?

(i think there is a middle ground and thats what i would prefer)

but i like people who "get after it...and go for it"......this guy wants to look different to the judges than he did last time and is going to i would worry more about my health than what some judge thought of me.look how bad lee priest used to look offseason..nasty!could he do it in a more comfortable way and one thats a little bit prettier? Yea he could.....but this guy is awesome....he hits the accelerator hard and says "up yours...im jumping weight classes yearly while you guys toil 10 years to make your jumps!"

did i say i love it? I love it.

Know what i hate? Guys who try to do that and lose the big picture of why they tried to do that in the first place and get fat.....and then years later when they are lean again they forgot what put on that 20-30 pounds of muscle they now have....and tell everyone who will listen "i stay lean now in the offseason and find i can make quality gains that way.....i once got fat and i wont do that again" i agree that you need to gain some fat to gain as much muscle possible but throwing caution to the wind is a stupid thing to do.thats what put the freaking size on you!!!!!!! Try to make a 20-30 pound jump in muscle mass again at 8%!!!!! You wont! i agree here!

ok thats enough of my rant today.

Does it have to be done exactly like that guy? Nope....but i love people who got the balls to go after it with the eye on the prize....i hope that guy comes in looking like a monster again ..... Its just really fun for me to watch guys like that who dont have their ego wrapped up in a skintight slinky t-shirt year round.

I'm all for what anyone likes to do in this sport....you want to be lean guy year round and look great pulling off your shirt at the beach? Go for it...you have my respect....just dont put down someone else that has different goals than you do.

You want to be big bloated powerbuilding guy who puts on alot of muscle from year to year? Go for it....just dont put down lean guy who has abs year round above......you got your thing, he has his.

But i personally love guys like this who take the bullet train to point b from point a and dont give a flying f&&k what anyone thinks about it.....i think thats awesome....more power to him. And there will be a slew of guys who say "oh thats unhealthy, oh i wouldnt do it that way, he looks like shit in the offseason, etc etc etc"......thats why i like it so much, he doesn't give a crap that he isnt a prettyboy offseason and has his eye on the prize..........have you gone from a small heavy to big heavyweight to superheavyweight in 3 years?

His first year below as a small heavy (won that local show)

above

[Ronnie Rowland]

ronnie..would love your opinion on...... discountsupplements.com...board sponsor..

IMO the best priced supplements on the net and they sponsor our board! Need I say more!?