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Thread: My presentation

  1. #1
    MrMuscle's Avatar
    MrMuscle is offline New Member
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    My presentation

    23 years
    From Norway
    6'2
    220 pounds
    A true natty
    Came here cuz Bouncer left us on Elite and i felt lonely





    Training program:

    Day 1: Chest
    (A)Incline Press, Flat Dumbell Presses, Incline Flyes, Flat Machine Presses
    (B)Bench Press, Incline Dumbell Presses, Flat Flyes, Cable Crossovers


    Day 2: Abs/Calves- 8 different ab exercises, 4 superset, 1 exercise hitting the upper and one hitting hte lower. Standing Calf Raises og Donkey eller Single leg calf raises, high reps(25 reps),8-10 set

    Day 3: Back
    (A)Deadlifts, Seated Cable Rows, T Bar Rows
    (B) Bent Over Rows, Dumbell Rows, Pullups with bodyweight then move to assisted

    Day 4: Shoulders
    (A)Dumbell Presses, Standing Laterals, Rear delt machine
    (B)Single Cable Laterals, Seated Shrugs, Bent over laterals

    Day 5: Bi's/Tri's
    (A)Barbell Curls/Skull Crushers, Seated Dumbell Curls/Reverse Pushdowns, Machine Curls/Single Tri Extension.
    (B)Cable Curls/Rope Pushdowns, Incline Curls/Inner Grip Pushups, Concentrations Curls/Dips(everything is supersetted)

    Day 6: Legs
    (A) Front Squats, Hack Squats, Lying Leg Curl, Extensions, Stiff LDL
    (B)Leg Press, Lunges with some type of weight, Extensions, single leg curls, seated leg curls

    Diet:

    Meal 1:
    90g oatmeal
    3dl milk
    20g protein powder
    6 eggwhites
    2 yolks

    Meal 2:
    60g protein powder
    5dl milk
    60g Oat Bran

    Meal 3:
    4dl orange juice
    90g rice
    150g steak
    + vegetables

    Meal 4:
    60g protein powder
    5dl milk
    1 banana

    Meal 5:
    1 can of tuna
    2 slices of bread

    Meal 6:
    4dl orange juice
    90g rice
    150g steak
    + vegetables

    Meal 7:
    60g protein powder
    5dl milk
    1 banana

    Meal 8:
    6 eggwhites
    2 yolks
    + peanutbutter

    Hi

  2. #2
    Canes4Ever's Avatar
    Canes4Ever is offline Banned
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    Welcome to AR brother. You'll love it here as AR is like a great big family. Yesterday we were priviledged to welcome Bouncer as a new mod and now welcome you as a new brother.

    You pics look great and your routine excellent. I hope you'll be around to answer some of my dumb questions in the future. I think you'll like it here.

    Again, welcome

  3. #3
    jon
    jon is offline Associate Member
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    Welcome bro. You look big

  4. #4
    specwar's Avatar
    specwar is offline Junior Member
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    Cool Welcome..to AR.

    Hang loose....

    _________
    Go Navy....

  5. #5
    Terinox's Avatar
    Terinox is offline The One & Only
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    Damn, you know your shit

    Good training and good diet, and very good dedication!!!

    Keep up the good work!

  6. #6
    MrMuscle's Avatar
    MrMuscle is offline New Member
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    Thanks bros, i appriciate it.

    yeah my dedication IS strong. it has to be, as you might know its damn hard being a natty when you have guys growing like hell around you cuz they are not. but im getting there.

  7. #7
    manijak's Avatar
    manijak is offline Associate Member
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    there you make true to the vikings

  8. #8
    D00fy's Avatar
    D00fy is offline Anabolic Member
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    your diet has be stolen by D00fy thx hehe

  9. #9
    gymnut4u's Avatar
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    Welcome brotha!!!!!!!!!

  10. #10
    PTbyJason's Avatar
    PTbyJason is offline Retired Admin
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    ahhhhhh, your "presentation". Like I told you before MrMuscle, pics look great. Truly inspirational that you look like that and you are natural.

  11. #11
    ironman57 is offline Associate Member
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    you look great! Keep it up bro!

  12. #12
    MrMuscle's Avatar
    MrMuscle is offline New Member
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    thanks bros, i appriciate it

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