Beerie

All the neckbeard users commenting L

This is dope bro, clean asf lemme take u out some time

Well done mate, looking breedable

gonna have to -1 this broski only due to the fact that the server isn't serious rp. Having a fining system in would be cool but the staff tickets would be thru the roof with other players complaining about unnecessary fines. I think instead it should just be against the rules to cop bait.

+1 to this. When I use to main cop like a virgin their were plenty of people minging trying to get a spark out of you.

Hey vodka, You are very active in the PD, infact when ever I see you on you are playing as swat. You are also such a nice person and mature which shows with the rank you hold now. Easy +1 from me mate. Good luck!

Tony get your forum activity up another way xxx

ily vex

Really love your work here Arcane. You're a good builder and its good to see you getting some dupes out there. +1 for your efforts.

-1 Your app is detailed well and it has a good format. You tend to have good history with supremacy which is great. I haven't seen you in game much and your activity is lacking on the forums. I think with a little more playtime and general activity across the forums and discord will show that you are deserving of trusted. Good luck!

we're playing garry's mod not kfc

Touch grass roleplayer

put down the keyboard and acquire some bitches

Gains > Girls than Garry's mod.

If you are new to the gym or have thought about going to the gym but don't know where to start, then this program might do you some justice. I personally did this up for one of my house mates that is new to the gym and it has all the right exercises to build muscle in the areas you need. This isn't a god tier gym program it is simple and effective for those that are new. You also want to work each muscle group twice a week, so repeat the program after you have finished Wednesdays session. Sunday is a rest day. If you have any questions with the exercises you can message me or even better watch a tutorial on YouTube. Peace and love. Trying to gain weight? Calorie surplus is your goal. Being in a calorie surplus should mean you are eating 200-300 calories above your Maintenance calories. You can find this information Here Trying to loose weight and maintain muscle? Calorie deficit is your goal. You need to be in a 400-600 calorie deficit. this means you need to eat less and put the fork down and stop being a pig. You can also find this information with the link above. If you are really fat you can jump on the treadmill at the end of your session and set the incline to 15 degrees and the speed to 3.5. This will burn approx 250-300 calories in half hour depending on the person. IMPORTANT: PLEASE EAT YOUR PROTEIN. YOU NEED TO EAT 2-2.5 G OF PROTIEN PER KILO YOU WEIGH. SO FOR EXAMPLE IF YOU WEIGH 80KG YOU WANNA BE HITTING AROUND 17OG OF PROTEIN A DAY. THIS IS HOW YOUR MUSCLES GROW (WITH SLEEP TOO OF COURSE) NOTES: - if you look at the program you will see a few star symbols (*) this means its a superset/compound set. Compound set = Completing a set on a muscle group then immediately starting another set on the same muscle group. Example: Barbell Bench press > Cable chest flys Super Set = Completing a set on a muscle group then immediately starting another set on a different muscle group. Example: Lat pulldowns > Seated Bicep Curls. - At the last set of every exercise you should go to failure, meaning your last rep should look and feel like your about to shit yourself. - If its to easy, up the weight a tiny bit. You should still feel a slight burn at the end of every set.