Alpha's Fresh for Future Music 2011 Campaign

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About Me

Alpha: I am a 21 year old sports and fitness fanatic from Brisbane, Australia. After a rough couple of years I have descended into the depths of Awkwardness - overweight, stressed out, poor life patterns, shy and next to no self esteem. Well, I am now taking a stand and fighting for my future. And that future is belonging to the "Kingdom of Alpha" as an Alpha male. This means working on my physique, my self confidence, social skills and life direction. Follow me through this trek toward the Kingdom!

Stomach Waist Chest Bicep L/R Thigh L/R

28/11

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Weight Body Fat Muscle Mass Water

28/11 100.4kg 30.7% 40.0% 51.3%

Crunches (5 sets of 25)
Pull-Overs (15,12,8,6)
Deadlifts (15,12,8,6)
Chin-Ups (50 reps)
Bent Over Rows (15,12,8,6)
Incline Press (15,12 8,6)
Bench Press (15,12,8,6)

Abs
Standing Tricep Press (15,12,8,6)
Close Grip Push Press (15,12,8,6)
Push Press (6,6,6,4,2)
Clean + Press (15,12,8,6)
Reverse Wrist Curls (15,12,8,6)
Wrist Curls (15,12,8,6)
Dumbell Curls (15,12,8,6)
Standing Rows (10,10,10,8,6)
Barbell Curls (15,12,8,6)

Abs (5 sets)
Calf Raises (15,15,15,15,15)
Good Mornings (15,12,8,6)
Straight Leg Deadlift (15,12,8,6)
Lunges (15,12,8,6)
Squats (15,12,8,6)

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