norman knights edition
/brit/
Parker Cox
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Jonathan Fisher
Grayson Campbell
Monday:
Bench. Not a powerlifters bench. A nice, flat backed, feet on the floor bench.
1 set 12 reps (warm up)
1 set 10 reps (warm up)
3 work sets in the rep range (10-12 reps the first week, 5-8 the second week, 3-5 the third week, then restart the cycle)
Dips
3 work sets in the rep range
Standing shoulder press barbell
3 sets in the rep range.
Tuesday:
Squats (yes the one with the bar on your back.)
1 set 12 reps
1 set 12 reps
3 work sets
Deads
3 work sets
Wednesday:
1 set of pull downs 15 reps warm up
3 sets of pull ups in the work range. use an assisted machine untill you can get the reps on your own
Bent over row
3 sets in the work range
Thursday:
Dumbell incline press
3 sets
Dips
2 sets
DB seated shoulder press
2 sets
Friday:
DB stiff legged deads
3 sets
Bar front squat
2 sets
Seated row
3 sets
Jackson Hernandez
HOW DO BEES WORK?
Dominic Sanders
yo u know all worker bees are female #feminism
Landon Diaz
sue
Benjamin Barnes
got a magnum dong
Camden Thompson
THEY MAKE MILK
Carson Phillips
Elijah Torres
given up on 3DPD
Blake Jenkins
you're supposed to arch your back you dumb fuck. doesn't really matter for you because you're benching like 185 probably. also powerlifters have to keep their feet flat on the ground
Anthony Jenkins
why does that gook have the Pan Am logo on here phone
Adam Barnes
Blake Nelson
thoughts on my new shirt my lads
Sebastian Mitchell
lifting weights gives you knee osteoarthritis.
Michael Moore
you need to be sent to st helena
Charles Baker
THE goal
Cooper Jones
Too early again you spastic, wait until 300
Camden Rivera
fixed my music fatigue. i can feel the tingles again.
Tyler Williams
>Labour wanted mass immigration to make UK more multicultural, says former adviser
>The huge increases in migrants over the last decade were partly due to a politically motivated attempt by ministers to radically change the country and "rub the Right's nose in diversity", according to Andrew Neather, a former adviser to Tony Blair, Jack Straw and David Blunkett
Joshua Rodriguez
>darwin was dum! he don't know how BEEZ work!
Cooper Rodriguez
I'm white
Andrew Thompson
>indiana
Christian Morris
Henry Phillips
Dirty Hoosier
Xavier Diaz
50
reddit
Jacob Flores
yanks really do build their houses out of fucking cupboard dont they lmao
Austin Powell
darwin would get punched if he chatted that pokemon shite near me
Christian Fisher
zoomers and late gen millenials don't grow up though and that's the problem
too much internet and social media, no fucking life experience
Tyler Hughes
hello nigger
Angel Baker
the GOAL
Connor Rivera
*blocks your path*
Lucas Allen
>that wristband
>hospital worker shoes
>terrorist beard
>white
howling
Christian Moore
Seething shitskins
Colton Brown
3rd time here and Florence is still the best city in the world
Hunter Ward
>dumb fuck your parents lmao you just need me
>get rid of them!
Bentley Lopez
beard trimmed and hair in a buzzcut and wearing glasses like that other picture
that style suits you the rest look daft
this especially looks daft
Jason Wright
Very nice lad
Aiden Thomas
the ACTUAL goal
Kevin Hughes
the song is peter pan complex?
Levi Martin
Go away.
Jose Stewart
*erodes your house into the sea*
James Lee
Colton Harris
they should unironically be tried for treason
Angel Evans
Dylan Mitchell
make me
Josiah Cook
how well do bricks block out sound from the several shared walls of your closet sized home
Parker Ramirez
/seethe/
Levi Anderson
63 days later ... still waiting for Tommys safe return!!!
He's in solitary confinement for 23.5 hours a day!! For his own safety !!!
Sat in a cell on his own for 23.5 a day
Yet there is still a price on his head in there..
And scum bags are still managing to get to his cell daily to terrorise him!!!
His family.. wife & children are now receiving threats of all kinds!!
The prison officers are playing God with his mail & visitors and he's treated worse inside than dirty rapists, nonces & terrorists!!!
All for calling out ... RADICAL ISLAM!!
All for warning us, our families, our friends...
of the dangers we face!!!
How do people sleep at night!!!
Free our #Truthteller #FreeTommy
#TommyRobinson
#istandwithtommy #IAmTommy
Oooooh Tommy Tommy
Tommy Tommy Tommy Tommy Robinson!!!
Charles Carter
HOW DO BEES WORK? I NEED AN ANSWER
Zachary Wood
92757485
um i live in the new forest we dont have any neighbours
Ryan Hughes
Varg is based
Jeremiah Cruz
Kayden Thompson
oh fuck off I was gonna cop burzum gear but now I'l look like Sicilanus
you realize varg would think you're a beaner right?
Oliver Thompson
can imagine some fat, acne faced brit with a large head and small face making this post in between bites of curry
Blake Foster
jesus christ
now that's a virgin outfit if i ever saw one
David Butler
vaguely interesting but goofy as fuck
would like a stone cottage one some desolate shore though
and a scottish presbyterian wife
Samuel Ortiz
>Voted leave
>It went to shit
>Got my Irish passport for a laugh so I'm not completely fucked
Who /devilish/ here?
Joshua Baker
Jackson Ward
it's my birthday, lads
Landon Butler
phwoar
Anthony Barnes
decent tune
Jonathan Gray
THEY MAKE MILK
Jeremiah King
he doesnt look that bad 2bf
his face is the problem
Daniel Myers
hello, welcome to england
it's much more than bangers and mash
we got geezers out on the lash
and local dealers flashing their cash
Landon Brown
iktf
got goosebumps on the bus the other day listening to something, very good feel
Landon Butler
jan man's throwin' you in the can
Luke Nguyen
David Nelson
degenerate bla bla bla, but gays and dykes should couple up like this to have kids instead of IVF
Elijah Watson
varg doesn't care about burzum or any gear anyone could buy and wear
Oliver Rogers
>Flying from the UK to Johannesburg
>BA is £1500
>Emirates is £500
hmm yes I see why BA is doing so well
Bentley King
>degenerate bla bla bla, but gays and dykes should couple up like this to have kids instead of IVF
John Gonzalez
the virgin outfit rater
Alexander Moore
wheres scum liverpoolposter
Aaron Rodriguez
why arent u going business lad
Landon Wood
Jack Morris
Fascist Despotism, pure & simple. The western imperialist tyrants must be destroyed.
Chase Hernandez
shut up you neek
Angel Mitchell
Nolan Davis
paddies are bonkers
they don't half chat some nonsense
Juan Stewart
i hate losing the tingles. great when they finally come back.
Blake Russell
any nigger in
Juan Young
brexit will never happen with the tories or labour in charge, cos both are murderous capitalist parties in bed with the murderous capitalist eu
Austin Russell
do british women want to live in a stone farmhouse with me in pennsylvania?
Aiden Taylor
Where do I find an attractive girl aged 18-28 who speaks good English so I can pay them £200 an hour to spit in my mouth and burn my body with cigarettes?
Xavier Jones
Used to like him, but he's cringey af. Stupid boomer cunt.
Cooper Sanders
*raises paw*
Jackson Adams
cringe
Charles Lewis
yes Yes YEs YES
Nathan Torres
Sometimes I ask myself, imagine what it would be like if you were an actual person
Isaac Bennett
>those runts who save novel-length posts to try and quickly spam at the start of the thread
why do they do it
do they think it's more likely people will read them
everyone either scrolls down or purposely hides them
Logan Bailey
did the church man touch you in the no-no place?
Sebastian Ward
Adrian Roberts
Jack Stewart
>those
stopped reading there
Andrew Nelson
east african and eastern european
asked for a british one
Sebastian Cook
all my posts are genuine and spontaneous, no gimmicks
Luis Gray
bees are pretty fascinating things when you actually start learning about them tbqh
Zachary Torres
this but unironically
Luke Hughes
soviet union was such a dystopian shithole