My presentation

[MrMuscle]

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

[Canes4Ever]

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

[jon]

Welcome bro. You look big

[specwar]

Hang loose....

_________
Go Navy....

[Terinox]

Damn, you know your shit

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

Keep up the good work!

[MrMuscle]

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.

[manijak]

there you make true to the vikings

[D00fy]

your diet has be stolen by D00fy thx hehe

[gymnut4u]

Welcome brotha!!!!!!!!!

[PTbyJason]

ahhhhhh, your "presentation". Like I told you before MrMuscle, pics look great. Truly inspirational that you look like that and you are natural.

[ironman57]

you look great! Keep it up bro!

[MrMuscle]

thanks bros, i appriciate it