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Anonymous File :-(, x)
front squats, deadlifts, ankles to bar (hold a bar in deadhang position and then raise your ankles to the bar), weighted sit-ups, glute-ham developer sit-ups, turkish get-ups, concept 2 rower
and above all eat under 1800 calories daily for 3-4 months
and you could end up like me (i know i'm deathly white, it's called being 3/4 polish and living in a city where it's cloudy 95% of the time)
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