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  1. #1
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    JRider23's noob journal

    hey guys....

    Quick background- been lifting since last may, when i kind of did what i thought was rippetoes lol- only 1 working set per exercise and 2 warmups becuase i thought that was considered "3x5".. Did that until July and then started soccer. My form on most of the lifts was off, and i restarted in mid November, basically with the same lifts i had when i started besides a heavier deadlift.

    Stats- 5'9, 160, 18 years old

    Currently, my routine is;

    Sunday
    power clean- 5x3-- thinking of switching to hang clean
    back squat- 2x5,1x12,1x15-20
    incline db press- 3x8-12
    pullups- 3-4 sets
    Grip training
    abs

    Tuesday
    Back squat- 3x2
    military press5x5
    db row- 3x5-7
    Calves
    triceps
    abs

    Thursday
    deadlift- (varies each workout)
    bench press- 3x3, 1 backoff set
    front squat- 3x5,4,3
    High pulley/chest supported row- 4x8-12
    cable pullthrough- 3x8-12
    biceps
    abs


    I'll start with yesterdays workout.. My callous ripped off during my first working set of deadlifts.

    Deadlift
    135x5
    155x3
    185x4 (left under/right over here and rest of sets)
    225x2
    245x2
    265x5- PR- (last rep took like 8 seconds lol. but good form nonethenless)
    265x3- PR- 2nd set

    Front Squat
    45x5
    65x5
    95x3
    115x3
    135x5- tied PR
    140x4- PR
    145x3- PR

    Bench
    45x8
    65x5
    95x5
    115x3
    145x3- PR 3x3 (easy)
    145x3
    145x3

    Chest Supported Row- 2nd time
    25x10- PR 4x10
    25x10
    25x10
    25x10

    Pullthroughs- first time
    20 x 6?
    25x10
    30x10
    42.5x9

    BB Curl
    45x10
    45x10
    45x7

    Complex- (just bar)- back squat, hang clean, military press- 6 reps each
    Last edited by JRider23; 03-31-2010 at 04:10 PM.

  2. #2
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    Not too bad today.. first time doing hang cleans from power cleans.

    Hang Clean
    45x8
    65x3
    75x3
    95x3
    115x1 (solid form, just too hard to get 5x3 with)
    105x3- PR 5x3
    105x3
    105x3
    105x3
    105x3

    Squat
    45x5
    95x5
    135x3
    155x3
    175x1
    185x5- PR 2x5
    185x5
    140x12- PR x12
    100x20- PR x 20

    Pullups
    5- PR- 3x5
    5
    5

    Dips- 7 (wide grip leaning over)

    Incline DB
    30s x 8
    45s x 8- PR 2x8
    45s x 8
    45s x 6 (right arm couldn't lockout 7)

    Grip Training- wanted to do farmers walks but nowhere to do them @ my gy m
    145 lbs x around 43 seconds- PR
    145 lbs x around 36 seconds

    Complex (just bar)- back squat, hang clean, military press, barbell row x 6

    Abs- i have to take fitness in school so i am going to do abs tomorrow


    Comments: Hang Cleans were much harder than power cleans last time even with a considerable amount of less weight. I was trying to get my form down. Squats are all mental for me. The first set of 185 wasn't bad, but the second was harder. 140x12 was easier than i thought it would be, and with the 100 lbs i was gone after 10 reps, but i breathed through it and got it. Going to stick to my pullup progression plan and see where it takes me by adding 5 pounds per workout, so next time i'll do 5 lbs in between my legs and eventually use a DB as i don't have a weight belt. Dips felt better, but not 100% when leaning over (felt better before when i kept my body upright). Incline DB wasn't too hard the first 2 sets, but my right arm gave out on the 3rd set. Static holds were hard, but very doable, and the complex was easier than usual when i do them.
    Last edited by JRider23; 03-01-2010 at 04:27 PM.

  3. #3
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    Today was good for most parts, but OHP my shoulder hurt a bit after the 5th rep of 75 and it still felt light though. It feels 100% better now, but better safe than sorry. wanted the 95x5, but i guess i'll try for it next time if it feels good.

    Squat
    45x3
    95x3
    115x3
    135x3
    155x3
    175x2
    185x1
    195x1
    205x2- PR in weight and reps
    205x2
    205x2

    Overhead Press
    45x5
    65x5
    75x5 (pain started @ 5th rep)
    80x5
    85x3

    DB Row
    30 x 7
    45x7- PR 3x7
    45x7
    45x7

    Standing Calves- Nelson's rest-pause routine with 70 pounds up to 75 reps.

    Triceps- superset CGBP with EZ Bar skulls and last set 15 lb DB skulls
    85x10.......... EZ Bar + 25x10
    85x10.......... EZ Bar + 25x10
    85x10.......... 15 lb DBs x 10


    Comments: I got an "awesome ATG squat man" from one of the older guys. He said if i pushed up off my heels a bit more on the way up that it would help. I thought i was, but maybe i could have focused on it more. 205 felt light on my back too and the 200 felt heavy last time, so that was surprisingly nice. OHP i wanted to play it safe, and my shoulder feels a lot better now. Next time i workout i am going to do more upper body dynamic stretching to compliment the lower body dynamic stretching i do now (which has worked wonders recently!). DB Rows for my left arm were still pretty easy, right arm were somewhat hard at the end but not too bad. Calves didn't hurt as much as last week, but i still felt them pretty dam good. Going to go back up to 90 lbs next week. Triceps i felt a nice burn, but since i haven't done CGBP in a while i guess i didn't do enough weight as it wasn't hard. Focused a lot on mind-muscle during every rep.

  4. #4
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    Great job on all the PRs keep em coming
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  5. #5
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    thanks man

  6. #6
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    Good luck with your goals, off to a fine start in here bro.

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    thx cocoa.. appreciate it!

    Deadlift
    135x6
    155x3
    185x3
    225x3 (left under/right over from here and rest of sets)
    245x2
    265x5- tied PR first set
    265x5- PR 2nd set
    255x5- PR 3rd set

    Front Squat (less warmups cuz working in)
    95x3
    115x3
    140x5- PR
    145x4- PR
    150x3- PR

    Bench
    45x8
    95x5
    115x3
    135x1
    150x3- PR 3x3 and weight used
    150x3
    150x3

    Chest Supported Row
    30 lbs x10- PR 3x10
    30 lbs x 10
    30 lbs x 10

    Cable Pullthroughs (first time i had the urge to work biceps so i did that instead cuz i had to leave after)

    Biceps
    DB Curls 20 lbs x 12
    Incline DB Curls with 15 lbs- 2-3 sets.... had to leave after or would have kept track


    Comments: First 265 set of deads wasn't even that hard!! 2nd set was pretty hard for my grip, but i managed, and the 3rd set wasn't bad either. Front Squats i felt like i could have used some more warmup after my 140 as that was very challenging and i sacrificed form on the last rep with 140 and 145, but 150 was pretty dam good. Chest Supported row i would have done another set- not that hard but gradually increasing and focusing on mind muscle. I wanted to do pullthroughs, but i've never wanted to work bi's more than i did today (since my right one is my weakest link) so i did them.

    Side note- dynamic stretching always gets me some looks (4 count squats, one of the yoga things, and especially bridges), and even though they're sometimes from hot girls screw it because they've helped me a ton!!!!!!

  8. #8
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    today was decent..

    Hang Clean/Power Clean (sticking to power cleans here on out)
    Hang Cleans- 45x3, 65x3, 95x3, 110x3
    Power Clean
    135x3- PR 4x3
    135x3
    135x3
    135x3

    Squat
    45x5
    95x3
    115x3
    135x3
    155x3
    175x1
    190x5- PR 2x5
    190x5
    145x12- PR x 12
    105x21- PR x 20 (just wanted 1 more)

    Pullups- BW + 5 pounds
    5- PR 3x5
    5
    5

    Incline DB
    30s x 8
    45s x 8- PR 3x8
    45s x 8
    45s x 8

    Grip Work
    Static hold @ 155- 33 seconds- PR
    Farmers walks- 1 arm with 70 pounds- 2 back and forth trips in the tredmill room per arm- PR

    Swimming- 5 laps.


    Comments: i was so ****ing tired this morning.... only ate yogurt and a banana with a lot of water and vitamins. I dropped a 45 i was taking off to put onto the bar during cleans, so that was kind of my wakeup call. Form was good according to the guy watching me. I also looked like **** today during squats when i was looking @ myself in the mirror, but i ****ing pushed hard and there was one guy behind me yelling up at the end of each hard rep with 190, 145, and 105 so that kind of helped. Pullups i only used a 5 pound weight between my legs and it fell after the 5th rep onto my ankle lol.. going to use a DB between my feet from now on. Incline DB was solid, and so were static holds. farmers walks were sweet. Gym was so empty after everything me and my friend decided to do them.

  9. #9
    Senior Member Drew92's Avatar
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    Nice squatting a 20 rep set after going heavy is intense.

  10. #10
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    You obviously have a great work ethic man!!

  11. #11
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    thanks famous and cocoa! The 20 rep squat is always a killer. I can definitely do more weight, just progressing steadily and hopefully will be able to do it with 135 in the next 2 months. I haven't lifted every other day, well ever but have recently because of the snow. I'll definitely get a well needed 2 day rest after next workout. Here's today's workout;


    Squat
    45x3
    95x3
    135x2
    155x2
    175x1
    185x1
    195x1
    215x2- PR 3x2 and weight
    215x2
    215x2

    Overhead Press
    45x5
    65x5
    75x5
    85x5
    95x5- PR
    70x10- PR

    DB Row
    40x7
    50x7- PR 3x7
    50x7
    50x7

    Nelson's calf routine- 95 pounds rest pause 75 reps- PR

    Triceps- Superset DB Skull crushers with DB CGBP... all done for 10 reps
    15 lbs
    15 lbs
    20 lbs

    Been doing abs during gym at school since i have to take it on days when i am not lifting; been doing v-ups, situps, russian twists, renegade rows, plank variations, hanging leg raises and some other stuff.

  12. #12
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    My finger's bleeding like ****- callous.

    Deads
    135x5
    155x3
    185x2
    225x2
    245x1
    255x2
    265x4- (some douche walked in front of me on the 4th rep so i had to hold the bar so i didn't hit him. ****in ass)
    275x2- PR
    275x1 (wanted the other rep- grip giving out)
    255x4 (bad) Callous came off and ripped, was bleeding like hell so i had to get a few bandaids.

    Front Squat
    45x3
    95x3
    115x3
    135x2
    145x5- PR
    150x4- PR
    155x3- PR

    Bench
    45x8
    65x5
    95x5
    115x3
    135x3
    155x3- PR
    155x2 (minimal and not needed spot on 2nd, and 3rd was mostly spot)
    155x2 (minimal spot on 2nd, slightly bigger on 3rd).

    Chest Supported Row
    35x8- PR 3x8
    35x8
    35x8

    Cable Pullthroughs (2nd time all easy)
    35x8- PR 3x8
    35x8
    35x8

    Biceps--- Superset 15 lb DBs hammer curls and incline curls
    8....... 8
    8......... 8
    8........ 8


    Comments: My callous was partially ripped after the set with 255, and it was 3/4 off, so i pulled it off and didn't realize it was so bad since the last one that ripped didn't bleed- it took 3 band aids to not let the blood seep through. My grip felt like **** today. I want to get chalk, but i also don't want to have bloody callouses since i know chalk doesn't protect them. Front Squats were very good, bench wasn't great. It was harder to grip the bar since my hand hurt so much, but that's no excuse- weight just a bit heavier and the bar MIGHT have been 50 although 2 guys said it was 45. Only 3 sets of chest rows because i had minimal time, pullthroughs i am going to do a lot more next week. I like these, and biceps i'll use 20 pounds next week.
    Last edited by JRider23; 03-14-2010 at 12:03 PM.

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    cleans were a cluster****, everything else decent

    Power Clean
    45x3
    65x3
    95x3
    115x2
    135x3
    135x3
    135x2 (FAIL ON 3RD)- i wasn't concentrating and someone tapped me on the shoulder mid clean- wtf? It hit my leg and left a pretty sizable bruise. Some nice old man got me an ice pack and told me politely to get a spotter next time hahaha

    Squat
    45x5
    95x3
    135x3
    155x3
    185x1
    195x5- PR 2x5
    195x5
    150x12- PR x 12
    110x20- PR x 20

    Neutral Grip Chins
    BW + 10 lbs x 5- PR 3x5
    BW + 10 lbs x 5
    BW + 10 lbs x 5

    Incline DB
    40s x 5
    50s x 8- PR 2x8
    50s x 8
    50s x 6

    Grip Work- no time and i think my bloody callous could use some rest.

    Abs- no time so i did at home just 1 set of this;
    20 renegade rows, 20 russian twists, 20 situps (all with 10 lbs)


    Comments: Cleans were freaking bad today. Next time i am going to ****ing kill 5x3 with 135. I think my form is getting better too, so that mess up on the 3rd set was hopefully a fluke. I was barely concentrating and when someone tapped me on the shoulder, that really just kinda did it. I don't even know who the hell it was. Squats were hard- less rest for my 150 and 110 set because i was working in, so that made it that much harder. I wanted to die after 10 reps with 110. Chins were very solid- using a DB instead of a weight belt but i might start with the weight belt once it gets much heavier. Incline was also solid, and i don't mind missing a week of grip work to let my callous heal more.

  14. #14
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    not too bad... good thing i came late today- they were repairing the rack and if i went earlier i wouldn't have been able to squat!!! only had to wait about 5 min though.

    Squat
    45x5
    95x5
    135x3
    155x3
    185x1
    205x1
    220x2- PR 3 sets x 2 reps and weight used
    220x2
    220x2

    Overhead Press
    45x5
    70x5
    80x5
    90x5
    100x5- PR
    75x9- PR

    DB Row
    45s x 7
    55s x 7- PR 3x7
    55s x 7
    55s x 7

    Seated Calf Raises- Nelson's routine- 35 pounds x 100 reps rest/pause- PR

    Triceps- Superset CGBP with DB Skulls. Left one burned like hell, barely even felt my right lol
    95 lbs x 10...... 15 lbs x 10
    95 lbs x 10....... 15 lbs x 10
    95 lbs x 8........ 15 lbs x 6


    Comments: Squats weren't even that hard. When i got to the rack though and saw it blocked off, these 2 kids i always talk to asked wtf i was going to do without squatting since whenever i am there i basically just use the rack for squats- some guys (one former PIT ftball player) were talking about my squat and that it was pretty damn good for my size/weight and the football player's friend asked him how i squat so much (not even that much lol). Nice ego boost . OHP was real solid, rows i barely cheated with my right arm which was great, 75 reps for calves was too easy so i did 100, and for tri's i think i am going to stick to more DB work.

    Deads next workout baby
    Last edited by JRider23; 03-16-2010 at 04:34 PM.

  15. #15
    Senior Member SCmmaFAN's Avatar
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    You are a hard worker and got some darn good lifting numbers for your size. Are you bulking/trying to gain weight?

  16. #16
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    Thanks man! I know it's not optimal, but my diet hasn't been great lately. I get more protein in on workout days, but i don't really keep my diet in check enough on off days, which i think is my main problem.

    At the moment, I lift because i like lifting. I play sports frequently (only soccer on a team, but lots of pickup games), and next year am contemplating trying out for soccer/basketball at my D3 college. Thing is i don't want to bulk up to the point where i am going to have to cut for the season. I don't want to get too big because of this and rely a lot on my speed. I am enjoying the size/strength gains although they aren't as fast as i could make them, but i am okay with that. Having said that, i should definitely monitor my diet more on off days because i want to get the most out of my workouts.

  17. #17
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    Solid **** today

    Deadlift
    135x5
    185x3
    225x2 (switch to over/under)
    245x2
    265x5- tied PR
    275x3- PR
    255x6- PR 3rd set

    Front Squat
    45x5
    95x3
    115x3
    135x3
    150x5- PR
    155x4- PR
    160x3- PR

    Bench Press (spotter bad on 2nd and 3rd set with 155. not needed)
    40x8
    95x3
    115x3
    135x3
    155x3- PR 3x3
    155x3 (small spot on 3rd)
    155x3 (small spot on 3rd)
    135x7 (failed 8th pretty big spot)

    Cable Pullthroughs
    50x8- PR 3x8
    50x8
    50x8

    Chest Supported Rows
    45x8- PR 3x8
    45x8
    45x8
    Biceps
    Incline DB Curls
    20 lb DBs x 8- PR
    20 lb DBs x 7
    20 lb DBs x 7

    Hammer Curls
    20 lb DBs x 8
    20 lb DBs x 8


    Comments: Killed deads easily. Callous was a bitch with double overhand on 185 lol, but not hard besides that. Form wasn't great on front squats- didn't go completely ATG and i wasn't comfortable holding the bar. I am thinking of switching from a clean grip to a crossover grip. Bench was somewhat hard. I am going to move up to 160 next workout and if i hit that i am going to keep going, but if i'm not even close i am going to deload. After pullthroughs, some weakass kid on the swim team started making fun of me lol- so after i got a drink i went up to him, tapped him on the shoulder and said "Dude, it really helps on the thrust. You should ask your mom how much better my performance has been lately". Dude was ****ing speechless lmao. Chest Supported rows were alright, and curls were fine as well.

  18. #18
    WBB Team Captain Coke's Avatar
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    Good deal on the PRs...you are a bit of a beast dude, lol.

  19. #19
    Senior Member SCmmaFAN's Avatar
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    Quote Originally Posted by JRider23 View Post
    Thanks man! I know it's not optimal, but my diet hasn't been great lately. I get more protein in on workout days, but i don't really keep my diet in check enough on off days, which i think is my main problem.

    At the moment, I lift because i like lifting. I play sports frequently (only soccer on a team, but lots of pickup games), and next year am contemplating trying out for soccer/basketball at my D3 college. Thing is i don't want to bulk up to the point where i am going to have to cut for the season. I don't want to get too big because of this and rely a lot on my speed. I am enjoying the size/strength gains although they aren't as fast as i could make them, but i am okay with that. Having said that, i should definitely monitor my diet more on off days because i want to get the most out of my workouts.
    Yea, I figured you weren't probably interested in bulking being a soccer player.
    Last edited by SCmmaFAN; 03-19-2010 at 08:41 PM.

  20. #20
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    Today's workout

    Power Clean-
    45x3
    65x3
    95x3
    115x2
    135x3- PR 5x3
    135x3
    135x3
    135x3
    135x3

    Back Squat
    45x5
    95x3
    135x3
    155x2
    185x2
    200x5- PR 2x5
    200x5
    155x12- PRx12- got so low on 4 of the reps that i could have set the bar down on the rack
    115x20- PRx20

    Weighted Pullups- (first time with weight belt)
    BW + 15 lbs x 5- PR 2x5
    BW + 15 lbs x 5
    BW + 15 lbs x 4

    Incline DB
    35x5
    55s x 6- PR (was supposed to do 50 lbs)
    50s x 8
    50s x 7
    50s x 6 (failed on 7th)

    Grip Work
    Static Holds- not precise, but about this time.
    155 lbs x 30 seconds
    155 lbs x 25 seconds


    Comments: Cleans were decent, but this is the one lift i am afraid to move the weight up on. I am somewhat confident on my form, but the key word is somewhat. I am even contemplating taking these out of my routine for now since i am not training for sports. Squats were great; I think i have almost mastered breathing on the 20 reppers and they felt really dam good. Same with the 155x12. Pullups were hard today on the 2nd and 3rd sets. I am going to try to move up to 20 lbs next workout though and see how that goes. I was an idiot in incline DB today, so i'll do 50 lbs again next workout. Static holds were sub par.
    Last edited by JRider23; 03-22-2010 at 04:39 AM.

  21. #21
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    thanks dude haha. i don't see how i am a beast though

  22. #22
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by JRider23 View Post
    i don't see how i am a beast though
    The way you handled the swim team guy, lol...great workout.

  23. #23
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    haha- the guys always there with the swim team and his girlfriend who's on it and he's so arrogant so i feel like i wasn't out of line

    Not bad today!!!!

    Squat (quads hella sore from sunday when i did them)
    45x5
    95x3
    135x3
    155x2
    185x1
    205x1
    215x1
    225x2- PR 3x2 and weight used
    225x2
    225x2

    Overhead Press
    45x5
    70x5
    80x5
    90x5
    105x5- PR
    85x7

    DB Row
    45s x 5
    60s x 5- PR and PR 3x5
    60s x 5
    60s x 5

    Seated Calves- Nelson's routine with 45 lbs to 75 reps rest/pause- PR

    Triceps
    Closed Grip Bench Press
    45x10
    105x10- PR? and PR 3x10
    105x10
    105x10

    Dips (as upright as possible)
    10- possible PR- (been a long time)
    6


    Comments: My quads were sore from squatting heavy Sunday. I didn't think this would ever be an issue since it hasn't until this point, but i am going to lift so i squat Thurs and Sun and deadlift on Tues so i have more rest to squat. Having said that, 225 didn't feel too heavy until the last rep on 225, but my form was still good and i hit ATG with no real problem. Overhead @ 105x5 was very hard, but i got it through nicely. Rows i might have been able to do 3x7, but not without cheating a lot; i am just happy my right arm can do this now! Calves were pretty good, and so were triceps. It was nice doing dips again- hurt my shoulders a bit but not too much.

  24. #24
    WBB Team Captain Coke's Avatar
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    You will be better off soon enough here to squat once per week just as you are doing with your deads. Making nice strides for now though, just may want to revise things when PRs slow down.

  25. #25
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    Quote Originally Posted by CoCoa View Post
    You will be better off soon enough here to squat once per week just as you are doing with your deads. Making nice strides for now though, just may want to revise things when PRs slow down.
    that's a good point that i was actually also thinking about during squats yesterday. Once i stop progressing (might be pretty soon actually but i hope i have another few weeks or a month would be great!) i will probably back squat 1 time a week and possibly front squat once.

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