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
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Welcome..to AR.
thx hehe
