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spartacus666

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Posts posted by spartacus666

  9. TOP 5!

    in General Discussion

    Posted

    Hi guys, i'm going to be making a top 5 biggest banks! If you think you have a top 5 bank pm me in-game or comment on forums and ill pm you! This top 5 will only be based off banks im shown so please contact me in-game!

  12. Gym goers Routines,preworkout,supplements!

    in Off-Topic General

    Posted

    7 hours ago, Tom said:

    ur being lied to

    also no core training? lol?

    routine:

    2x chest per week

    2x bicep tricep

    1x quads + calves

    1x back

    1x shoulders

    1x core, also train core whilst at home just if watching tv or some shit

    also slowly building in cardio atm, will end up doing 3 cardio sessions per week.

     

    supplements: standard whey protein, creatine, beta alanine

     

    diet: 4 meals + a shake

    breakfast: oats + fruits

    lunch: meat, mainly chicken/salmon/tuna, brown rice and broccoli/cale

    early dinner: meat, mainly chicken/salmon/tuna, brown rice and broccoli/cale

    immediately after finish workout: shake

    post workout meal: same standard meal, generally eat more carbs after finishing - higher ratio of rice to meat

     

    for those that were interested, bulking diet was 5 meals + 3 shakes per day

    try to limit alcohol intake, but it's a uni ting innit so drinking bare (kills gains tho)

    I do core with cardio lol

  18. Staff Feedback 12/05/16

    in Staff Feedback

    Posted · Edited by spartacus666

    4 hours ago, Yoobs said:

    Hello fellow members of the RoatPkz community. The members of the RoatPkz Staff Team would appreciate constructive criticism, preferably in-depth, as well as opinions on their contributions as a member of the staff team from the player's perspective. This will be a monthly announcement topic in order to stay up to date.

    Please ensure that you are being honest in your input, as this is to help the staff team provide better service and assistance to the members of the RoatPkz community.

    The current staff team list, as well as their user profiles, are listed below for convenience. 

    img%22Global Admin(s)
    Yoobs

    8-----------D YOOBS

      img%22Administrator(s)
    Legend

    Does a great job handling osrs donations.

    img%22Global Moderator(s)
    Zoradz

    Still a beast and needs a promotions in my opinion. Probably the most active and has always had confidence in me :). Probably one of my first friends on here that was staff.

    img%22Player Moderator(s)S

    Smackd

    Bind U Dead

    ?????

    img%22Forum Moderator(s)
    John

    Doing well, as I thought you would 

    img%22Server Support

    Love Wings-

    good ss choice active and does his job well.

    Ban152

    Never see you on from time to time seem to be doing well

    John der

    Eh well very inactive maybe see him on for like 30mins a day but its cool. Would more perfer to see him as a forums mod or something maybe like a community manager? who knows

    Please note that all feedback should be honest and constructive criticism. All negative and inappropriate comments such as trolling, spam, or unnecessary flame, will be removed without hesitation.

    Suggestions for current staff members, and even suggestions for potentially new staff members are welcome, but must have valid, well explained reasons alongside the suggestion.

     

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