Ronnie is on a crap load of gear and can get away with training 15 times a week. Dont even try to do a pro bodybuilders split, thatll lead right to overtraining.
I use supplements so my body can handle it. If i was going just protein with dieting I wouldn't suggest it. But im bulking up, so im eating a lot more 3-4k a day, with supplements and after a couple months ill cut down and get shredded but thats my plan, I didn't know hes just protein dieting or if just do a body part a day.
deadlift:warm up:2 sets 12-10 reps 100kg,2x6 reps@140kg
weighed pullups :6 reps@10kg,6 reps@15kg
pulldowns:6 reps@75kg,6 reps@80kg
bb row:2x6 reps@80kg
db shrugs:2x6 reps@45kg
db bench press:warm up:12 reps of 20kg,10 reps of 20kg, 6 reps of 30kg, 6 reps@35kg,6 reps@37,5kg
db incline press:2x6 reps@35kg
weighed dips:6 reps@15kg,6 reps@20kg
today was legs,shoulders
squat:2x6 reps@100kg,3 reps@100kg,2x6 reps@90kg the third set with 100kg felt not good cuz the bar was slipping down of my traps so i didn´t go for more reps then 3.
stiff leg deadlift:2x6 reps@100kg. just going for execution and pretty good form
bb military press on smith machine:6 reps@70kg,6 reps@80kg
db shoulder press:6 reps@30kg
db lateral raises:6 reps@15kg,6 reps@17kg
db rear laterals:6 reps@15kg pretty easy
Good session man, very respectable weight. You squats look good and your SLDL is pretty awesome, nice job.
Nice job on the shoulders. I dont know if you really need 2 pressing movements. You could take one of those out and do upright rows or you could just do some shrugs. But its all up to you. Keep up the good work. Good luck with your dieting too!
i trained chest,bicep today
bb bench press:6 reps@80kg,6 reps@85kg,2 reps@90kg
incline db flyes:15 reps@20kg,12 reps@22kg,10 reps@25kg
smith machine incline press:10 reps@40kg,10 reps@50kg,10 reps@60kg,6 reps@70kg
cable crossover:did around 7 sets,4 sets of 10,2 sets of 20 and 1 set of 30 reps
bb curls:2x6 reps@40kg
incline db curls:4x12 reps@15kg
e-z bar preacher curls:20 reps@5kg,15 reps@10kg,12 reps@20kg
cable curls:on a inclined bench-20 reps@25kg,15 reps@30kg,12 reps@35kg,12 reps@40kg,12 reps@45kg
decided to do what i like best not what is best for me. so im gonna quit max-ot and do what i wanna do and exercises i wanna do