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06-01-2008, 03:27 AM
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#19681
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Registered User
Join Date: Sep 2006
Location: Australia
Age: 24
Stats: 6'3", 182 lbs
Posts: 1,159
BodyBlog Entries: 0
BodyPoints: 625
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evening gents, its farking cold!
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06-01-2008, 03:35 AM
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#19682
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resU deretsigeR
Join Date: Jun 2004
Location: Ozstrailya mate
Age: 22
Stats: 5'10", 193 lbs
Posts: 13,026
BodyBlog Entries: 0
BodyPoints: 26017
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__________________
i'm a real boy!
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06-01-2008, 03:47 AM
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#19683
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Registered Snoozer
Join Date: Mar 2008
Location: Perth, WA, Australia
Age: 24
Stats: 6'0", 158 lbs
Posts: 726
BodyBlog Entries: 0
BodyPoints: 0
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Evening guys.. Wrong section i know but what do you reckon about this 3 day split? I like the exercises, just not sure how to split it.
DAY 1
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Deadlift
Pullups
Seated row
Dumbbell Shrugs
Barbell curl
Dumbbell incline curl
Dumbbell Hammer Curl
DAY 2
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Squats
Seated calf raises
Leg Press
Leg Extension
Swinging leg raises
Spin bike
DAY 3
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Pec deck
Lat pulldowns
Dumbbell incline bench
Dumbbell Preacher Curl
Barbell Curls
Scull crushers
Triceps Pushdown (Rope)
Last edited by MrCC; 06-01-2008 at 03:50 AM.
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06-01-2008, 04:04 AM
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#19684
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Registered NON-User
Join Date: Apr 2004
Location: Sydney, NSW, Australia
Age: 32
Stats: 5'9", 198 lbs
Posts: 5,143
BodyBlog Entries: 0
BodyPoints: 8220
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Quote:
Originally Posted by MrCC
Evening guys.. Wrong section i know but what do you reckon about this 3 day split? I like the exercises, just not sure how to split it.
DAY 1
---------------------
Deadlift
Pullups
Seated row
Dumbbell Shrugs
Barbell curl
Dumbbell incline curl
Dumbbell Hammer Curl
DAY 2
---------------------
Squats
Seated calf raises
Leg Press
Leg Extension
Swinging leg raises
Spin bike
DAY 3
---------------------
Pec deck
Lat pulldowns
Dumbbell incline bench
Dumbbell Preacher Curl
Barbell Curls
Scull crushers
Triceps Pushdown (Rope)
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Why do your biceps feature twice?
Would add some hamstring specific exercise in and maybe standing calf raises instead of seated as seated dont really work the gastroc
Also see no direct shoulder work
And no point in doing the lat pulldowns on chest/tri day
Also drop the bike
Would go for something more like this (keeping majority of your exercises):
DAY 1
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Deadlift
Pullups
Seated row
Seated shoulder press
Side laterals (bent over and standing....mix it up)
DAY 2
---------------------
Squats
Standing calf raises
Leg Press
Leg extension
Leg curl
Swinging leg raises
DAY 3
---------------------
Barbell bench
Dumbbell incline bench
Dips
Barbell curl
Dumbbell Hammer Curl
Scull crushers
Triceps Pushdown (Rope)
Edit: personal fav split is back/shoulders, chest/arms, legs
Add ab work as you wish
__________________
Football is the beautiful game.
The ultimate authority must always rest with the individual's own reason and critical analysis.
Aus 32 ftw Bert!
Last edited by chenko; 06-01-2008 at 04:08 AM.
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06-01-2008, 04:21 AM
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#19685
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Registered Snoozer
Join Date: Mar 2008
Location: Perth, WA, Australia
Age: 24
Stats: 6'0", 158 lbs
Posts: 726
BodyBlog Entries: 0
BodyPoints: 0
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Cheers chenko, that looks good! Yeah unfortunately my gym is pretty bare. I can do barbell standing calf raises, they don't have a lever one.
It will be the first time i've done deadlifts and squats  I did have back problems a while ago, but should be ok now.
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06-01-2008, 04:25 AM
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#19686
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Banned
Join Date: Apr 2007
Location: Australia
Posts: 18,808
BodyBlog Entries: 0
BodyPoints: 28817
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Chenkos hot
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06-01-2008, 04:25 AM
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#19687
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Banned
Join Date: May 2008
Age: 39
Posts: 98
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ur 6 foot and 165lbs mate, i wouldnt worry about calf raises. You could injure your foot and trip with the barbell. I wouldnt want to fukk up your feet just for bodybuilding purposes.
stick to the squats and deads for the upper legs until you are close to perfection then hit the calf raises.
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06-01-2008, 04:42 AM
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#19688
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Registered User
Join Date: Dec 2005
Location: Australia
Age: 31
Stats: 5'11", 216 lbs
Posts: 421
BodyBlog Entries: 0
BodyPoints: 7163
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Quote:
Originally Posted by mudshell
ur 6 foot and 165lbs mate, i wouldnt worry about calf raises. You could injure your foot and trip with the barbell. I wouldnt want to fukk up your feet just for bodybuilding purposes.
stick to the squats and deads for the upper legs until you are close to perfection then hit the calf raises.
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thats poor advice
What does he do when he has good quads and hams, and no calves?
I say train the hell out of calves equally with all other bodyparts.
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06-01-2008, 04:43 AM
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#19689
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Banned
Join Date: May 2008
Age: 39
Posts: 98
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Quote:
Originally Posted by TheLabRat
thats poor advice
What does he do when he has good quads and hams, and no calves?
I say train the hell out of calves equally with all other bodyparts.
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starts to train calves
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06-01-2008, 04:49 AM
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#19690
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not really here
Join Date: Apr 2006
Location: Australia
Stats: 5'9", 180 lbs
Posts: 3,520
BodyBlog Entries: 0
BodyPoints: 4223
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just got home your got to see how much melbourne is fogged out
and freezing
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06-01-2008, 05:09 AM
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#19691
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Registered NON-User
Join Date: Apr 2004
Location: Sydney, NSW, Australia
Age: 32
Stats: 5'9", 198 lbs
Posts: 5,143
BodyBlog Entries: 0
BodyPoints: 8220
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Quote:
Originally Posted by MrCC
Cheers chenko, that looks good! Yeah unfortunately my gym is pretty bare. I can do barbell standing calf raises, they don't have a lever one.
It will be the first time i've done deadlifts and squats I did have back problems a while ago, but should be ok now. |
Just take it easy to start with and get your form right and work your way up in poundage ........use a belt if you are worried about your back but personally i only use one when going heavy and reps < 5 as find it a hindrance
Quote:
Originally Posted by -COUGAR BAIT-
Chenkos hot
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Quote:
Originally Posted by TheLabRat
thats poor advice
What does he do when he has good quads and hams, and no calves?
I say train the hell out of calves equally with all other bodyparts.
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This man clearly knows what he is talking about!
Quote:
Originally Posted by willy008
just got home your got to see how much melbourne is fogged out
and freezing
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hahaha... Melbourne 
__________________
Football is the beautiful game.
The ultimate authority must always rest with the individual's own reason and critical analysis.
Aus 32 ftw Bert!
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06-01-2008, 05:14 AM
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#19692
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hat driver
Join Date: Apr 2002
Location: Sydney, NSW, Australia
Stats: 200 lbs
Posts: 25,239
BodyPoints: 96734
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Quote:
Originally Posted by mudshell
ur 6 foot and 165lbs mate, i wouldnt worry about calf raises. You could injure your foot and trip with the barbell. I wouldnt want to fukk up your feet just for bodybuilding purposes.
stick to the squats and deads for the upper legs until you are close to perfection then hit the calf raises.
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don't leave Eveleigh St mate. You could get raped by a Centrelink worker.
__________________
>>>Aussie Supp Misc Family<<<
MMMC
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06-01-2008, 05:14 AM
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#19693
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Sprinter
Join Date: Dec 2007
Location: Sydney, NSW, Australia
Age: 18
Stats: 5'10", 171 lbs
Posts: 2,786
BodyBlog Entries: 0
BodyPoints: 1422
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Quote:
Originally Posted by chenko
hahaha... Melbourne |
hehehe
__________________
Mechanical Engineer in training.
100m time: 10.56 seconds
200m time: 21.49 seconds
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06-01-2008, 05:17 AM
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#19694
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not really here
Join Date: Apr 2006
Location: Australia
Stats: 5'9", 180 lbs
Posts: 3,520
BodyBlog Entries: 0
BodyPoints: 4223
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Quote:
Originally Posted by chenko
hahaha... Melbourne |
Quote:
Originally Posted by mr_traps
hehehe
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I dont see the funny side of it ? 
need to get out of here for the winters
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06-01-2008, 05:19 AM
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#19695
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Sprinter
Join Date: Dec 2007
Location: Sydney, NSW, Australia
Age: 18
Stats: 5'10", 171 lbs
Posts: 2,786
BodyBlog Entries: 0
BodyPoints: 1422
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Quote:
Originally Posted by willy008
I dont see the funny side of it ?
need to get out of here for the winters |
You just answered your own question.
__________________
Mechanical Engineer in training.
100m time: 10.56 seconds
200m time: 21.49 seconds
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06-01-2008, 05:21 AM
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#19696
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Yo I'm Prison Mike
Join Date: Feb 2005
Location: Australia
Stats: 5'8", 202 lbs
Posts: 13,319
BodyBlog Entries: 0
BodyPoints: 31446
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hello
__________________
I have been Michael's number two guy for about five years, and we make a great team. We're like one of those classic famous teams. He's like Mozart and I'm like Mozart's friend. No, I'm like Butch Cassidy and Michael is like Mozart. You try and hurt Mozart, you're gonna get a bullet in your head, courtesy of Butch Cassidy.
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06-01-2008, 05:22 AM
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#19697
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Sprinter
Join Date: Dec 2007
Location: Sydney, NSW, Australia
Age: 18
Stats: 5'10", 171 lbs
Posts: 2,786
BodyBlog Entries: 0
BodyPoints: 1422
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Quote:
Originally Posted by Big Ad
hello
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o
hai
__________________
Mechanical Engineer in training.
100m time: 10.56 seconds
200m time: 21.49 seconds
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06-01-2008, 05:26 AM
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#19698
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Banned
Join Date: May 2008
Age: 39
Posts: 98
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Quote:
Originally Posted by thickmass
don't leave Eveleigh St mate. You could get raped by a Centrelink worker.
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homosexuality is punished by death in islam.
homosexuality is disgusting
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06-01-2008, 05:26 AM
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#19699
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Checkmate, Mr. Eko
Join Date: Mar 2007
Location: London, United Kingdom (Great Britain)
Age: 19
Stats: 6'0", 175 lbs
Posts: 7,022
BodyBlog Entries: 0
BodyPoints: 20067
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Quote:
Originally Posted by Synny
evening gents, its farking cold!
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Cold in Ausland? since when
__________________
All I wanna see is progress,
Forget the rest of the process
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06-01-2008, 05:27 AM
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#19700
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not really here
Join Date: Apr 2006
Location: Australia
Stats: 5'9", 180 lbs
Posts: 3,520
BodyBlog Entries: 0
BodyPoints: 4223
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Quote:
Originally Posted by Escorcio
Cold in Ausland? since when |
since winter started
how is it in the UK?
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06-01-2008, 05:28 AM
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#19701
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Banned
Join Date: May 2008
Age: 39
Posts: 98
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Quote:
Originally Posted by Escorcio
Cold in Ausland? since when |
blacks in britain. since when?
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06-01-2008, 05:44 AM
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#19702
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hat driver
Join Date: Apr 2002
Location: Sydney, NSW, Australia
Stats: 200 lbs
Posts: 25,239
BodyPoints: 96734
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Quote:
Originally Posted by mudshell
homosexuality is punished by death in islam.
homosexuality is disgusting
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so is being you
just sayin'
__________________
>>>Aussie Supp Misc Family<<<
MMMC
Last edited by thickmass; 06-01-2008 at 05:57 AM.
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06-01-2008, 05:47 AM
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#19703
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Yo I'm Prison Mike
Join Date: Feb 2005
Location: Australia
Stats: 5'8", 202 lbs
Posts: 13,319
BodyBlog Entries: 0
BodyPoints: 31446
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Quote:
Originally Posted by thickmass
so is being an abbo
just sayin'
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what?
__________________
I have been Michael's number two guy for about five years, and we make a great team. We're like one of those classic famous teams. He's like Mozart and I'm like Mozart's friend. No, I'm like Butch Cassidy and Michael is like Mozart. You try and hurt Mozart, you're gonna get a bullet in your head, courtesy of Butch Cassidy.
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06-01-2008, 06:03 AM
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#19704
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Banned
Join Date: May 2008
Age: 39
Posts: 98
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thickmass is far more intolerant of abos than i could ever be. i joke around thickmass has a strong hate
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06-01-2008, 06:12 AM
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#19705
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Yo I'm Prison Mike
Join Date: Feb 2005
Location: Australia
Stats: 5'8", 202 lbs
Posts: 13,319
BodyBlog Entries: 0
BodyPoints: 31446
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guys does this picture make you all warm and fuzzy inside?
thicky doesn't ahte aboriginals mate, he just hates you
__________________
I have been Michael's number two guy for about five years, and we make a great team. We're like one of those classic famous teams. He's like Mozart and I'm like Mozart's friend. No, I'm like Butch Cassidy and Michael is like Mozart. You try and hurt Mozart, you're gonna get a bullet in your head, courtesy of Butch Cassidy.
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06-01-2008, 06:24 AM
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#19706
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hat driver
Join Date: Apr 2002
Location: Sydney, NSW, Australia
Stats: 200 lbs
Posts: 25,239
BodyPoints: 96734
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Quote:
Originally Posted by mudshell
thickmass is far more intolerant of abos than i could ever be. i joke around thickmass has a strong hate
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you don't joke around, you hate them
didnt you claim they terrorised your family? Or was that just part of the lies you keep making up?
__________________
>>>Aussie Supp Misc Family<<<
MMMC
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06-01-2008, 06:52 AM
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#19707
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bulk 4 lyfe
Join Date: Mar 2007
Location: melbourne, vic, Australia
Age: 29
Stats: 176 lbs
Posts: 17,399
BodyBlog Entries: 0
BodyPoints: 37677
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evening all
__________________
Kieran
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06-01-2008, 06:53 AM
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#19708
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Cowboy From Hell
Join Date: Aug 2007
Location: Melbourne, Victoria, Australia
Age: 21
Stats: 6'2", 242 lbs
Posts: 4,227
BodyBlog Entries: 0
BodyPoints: 8985
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Quote:
Originally Posted by no limits
evening all
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Evening 
__________________
-->>MMC<<--
OZ ALPHA
My progress thread:
http://forum.bodybuilding.com/showthread.php?t=108092711
330lb --cut-> 193lb --bulk-> 217lb --cut-> ?
The best post I've ever read:
http://forum.bodybuilding.com/showpost.php?p=204112131&postcount=3
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06-01-2008, 06:55 AM
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#19709
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Sprinter
Join Date: Dec 2007
Location: Sydney, NSW, Australia
Age: 18
Stats: 5'10", 171 lbs
Posts: 2,786
BodyBlog Entries: 0
BodyPoints: 1422
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Quote:
Originally Posted by no limits
evening all
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hai
__________________
Mechanical Engineer in training.
100m time: 10.56 seconds
200m time: 21.49 seconds
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06-01-2008, 06:58 AM
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#19710
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baby whale
Join Date: Aug 2005
Location: Australia
Stats: 5'9", 178 lbs
Posts: 5,483
BodyPoints: 1287
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hay guys, pretty poo weekend for meeee.. still sick.. sigh.. that will be friday i took off and probably tomorrow.. zzz
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