The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    From fat to stacked darray's Avatar
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    Darrick's Online Journal

    1st day back at the gym today - felt really good.

    Dropped the HCT-12 routine though, going to a strength routine thats a little bit different. I hurt myself becasue I lifted to failure too many times in the week and basically blew my back out.

    Hence the autoregulation in the HCT-12 routine and listening to your body, I can remember doing my warmup jog and noticing tenderness in my back. Should have stopped there and re-evaluated my lifts for the day but didn't. Just pressed forward and lifted everything I could - not wise.

    I'll be posting my routine log here

    I'll be doing a 3 day split (An A-B-A split, so week one A gets trained twice, B once and vice versa in week two and repeat) what I should have been doing with this past routine

    (Program A):

    Workout A: Back, Chest, Shoulders, Triceps 4 sets of 6 - 8 reps

    Wide Grip Pull-Ups
    Bench (variations: flat, incline)
    Standing Barbell Press
    Cable Rows
    Dips
    Dumbell Shrugs
    Cable Pulldowns (straight bar)
    Pec Deck
    Seated Dumbell Extensions

    Workout B: Legs, Abs, Biceps 4 sets of 6 - 8 reps

    Leg Press
    Ball Hamstring Curls
    Seated Calf Raise Machine
    Chin Ups
    HackSquat
    Cable Wood Chops
    Lunges
    Standing Calf Raises
    Seated Alternating Dumbell Curls
    Crunches (variations)

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  3. #2
    From fat to stacked darray's Avatar
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    Week 1.1 Workout A

    Wide Grip Pull Downs -
    4 sets of 4 (good start)

    Flat Bench -
    135 x 8 ,
    185 x 4,
    135 x 8,
    135 x 8 (got a little over zealous with the 185lbs)

    Standing Barbell press -
    75 x 8,
    75 x 8,
    75 x 6,
    75 x 6

    Seated Rows (narrow Grip)-
    90 x 8,
    110 x 8,
    120 x 8,
    120 x 8

    Dips
    6,
    6,
    8,
    8

    Dumbell Shrugs,
    50 x 8,
    50 x 8,
    50 x 8,
    50 x 8

    Cable pulldowns (straight bar)
    55 x 8,
    55 x 8,
    65 x 8,
    75 x 7 + 75 x 1 (almost had it done)

    Pec Deck
    140 x 8
    140 x 8,
    140 x 8,
    140 x 5 + 140 x 3 (again almost had it done)

    Seated Dumbell Extensions
    50 x 8
    50 x 8
    50 x 8
    50 x 8

    Well first day back in the books!

  4. #3
    From fat to stacked darray's Avatar
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    Week 1 Workout B

    Leg Press
    450 x 8
    450 x 8
    450 x 8
    450 x 8

    Yoga Ball Hamstring Curls
    3 sets of 15 reps

    Seated Calf Raise Machine (start with 70lbs next time)
    50 x 8
    50 x 8
    50 x 8
    70 x 8

    Chin Ups
    4 sets of 4 reps (good start)

    Hacksquats
    180 x 8
    180 x 8
    180 x 8
    180 x 8

    Cable Wood Chops
    110 x 15
    110 x 15
    110 x 14 (almost had it done)

    Lunges
    35 x 8
    35 x 8
    35 x 8
    (no 4th Set - couldn't do it, I was spent)

    Standing Calf Raises (Inner, Outer, Middle)
    8, 8, 8
    8, 8, 8
    8, 8, 8
    8, 8, 8

    Seated Alternate Dumbell Curls
    30 x 8
    30 x 8
    30 x 8
    35 x 4 (good start)

    Crunches (variations)

  5. #4
    From fat to stacked darray's Avatar
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    Week 1.2 Workout A

    Week 1.2 Workout A

    Wide Grip Pull Downs -
    4 sets of 4 (good start)

    Flat Bench -
    135 x 8 ,
    135 x 8,
    135 x 8,
    135 x 8

    Standing Barbell press -
    75 x 8,
    75 x 8,
    75 x 6,
    75 x 6

    Seated Rows (narrow Grip)-
    110 x 8,
    120 x 8,
    120 x 8,
    120 x 8

    Dips
    4,
    4,
    6,
    6

    Dumbell Shrugs,
    50 x 8,
    60 x 8,
    70 x 8,
    70 x 8

    Cable pulldowns (straight bar)
    55 x 8,
    65 x 8,
    65 x 8,
    65 x 8

    Pec Deck
    140 x 8
    140 x 8,
    140 x 8,
    140 x 8

    Seated Dumbell Extensions
    60 x 8
    70 x 8
    70 x 8
    70 x 8

    First week complete!

  6. #5
    From fat to stacked darray's Avatar
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    Week 2-B1

    Week 1 Workout B
    Leg Press
    450 x 8
    450 x 8
    450 x 8
    450 x 8

    Yoga Ball Hamstring Curls
    3 sets of 15 reps

    Seated Calf Raise Machine (start with 70lbs next time)
    70 x 8
    70 x 8
    70 x 8 - introduce 90lbs here next time
    90 x 8

    Chin Ups
    5 / 5 / 4 / 4

    Hacksquats
    180 x 8
    200 x 8
    200 x 8
    250 x 8 - hard but doable

    Cable Wood Chops
    110 x 15
    110 x 15
    110 x 15

    Lunges
    35 x 8
    35 x 8
    35 x 8
    (no 4th Set)

    Standing Calf Raises (Inner, Outer, Middle)
    8, 8, 8
    8, 8, 8
    8, 8, 8
    8, 8, 8

    Seated Alternate Dumbell Curls
    30 x 8
    30 x 8
    30 x 8
    30 x 8

    Crunches (variations)

  7. #6
    From fat to stacked darray's Avatar
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    Week 2-A1

    Weak day - I could only squeeze in 2 workouts this week and they are back to back, hence my poor lifts this day - you do what you can do, juts have to keep going

    Wide Grip Pull Downs -
    4 sets of 4

    Decline Bench -
    135 x 8 ,
    185 x 6,
    Flat Bench
    135 x 8,
    185 x 6

    Standing Barbell press -
    75 x 8,
    75 x 8,
    75 x 6,
    75 x 4

    Seated Rows (narrow Grip)-
    110 x 8,
    120 x 8,
    120 x 8,
    120 x 8

    Dips
    6,
    6,
    6,
    6

    Dumbell Shrugs,
    60 x 8,
    70 x 8,
    70 x 8,
    75 x 8

    Cable pulldowns (straight bar)
    55 x 8,
    65 x 8,
    65 x 8,
    65 x 8

    Pec Deck
    140 x 8
    140 x 8,
    140 x 8,
    140 x 8

    Seated Dumbell Extensions
    70 x 8
    70 x 6
    50 x 8
    50 x 8

    This is what I get for doing back to back workouts!

  8. #7
    From fat to stacked darray's Avatar
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    week 3 B

    Week 3-B1

    HOLY COW did I feel good today, awesome sleeps the last 2 nights and lots of good food and water, really shows in my workout!!!

    Leg Press (up 90lbs)
    450 x 8
    450 x 8
    540 x 8
    540 x 8

    Yoga Ball Hamstring Curls (added a set)
    4 sets of 15 reps

    Seated Calf Raise Machine (start with 90lbs next time)
    70 x 8
    90 x 8
    90 x 8
    100 x 8

    Chin Ups (progessively getting better)
    6 / 5 / 5 / 5

    Hacksquats (start with 270lbs next time)
    180 x 8
    270 x 8
    270 x 8
    300 x 8

    Cable Wood Chops
    110 x 15
    110 x 15
    110 x 15

    Lunges (got the 4th set in today)
    35 x 8
    35 x 8
    35 x 8
    35 x 8

    Standing Calf Raises (Inner, Outer, Middle)
    8, 8, 8
    8, 8, 8
    8, 8, 8
    8, 8, 8

    Seated Alternate Dumbell Curls
    32.5 x 8
    35 x 8
    35 x 8
    35 x 8 - just barely got it done

    Crunches (variations)

  9. #8
    From fat to stacked darray's Avatar
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    Week 3 A

    Week 3 Workout A

    Wide Grip Pull Downs - (getting better)
    5/4/5/4

    Flat Bench - (add just a little more weight, not 50lbs)
    135 x 8 ,
    185 x 4,
    135 x 8,
    135 x 8
    135 x 8

    Standing Barbell press - (getting weaker?)
    75 x 8,
    75 x 6,
    75 x 6,
    75 x 6

    Seated Rows (narrow Grip) machine was broken - did lat pulldowns instead
    110 x 8
    120 x 8,
    120 x 8,
    120 x 8

    Dips
    6,
    6,
    6,
    6

    Dumbell Shrugs, (changed to rolling shrugs)
    50 x 8,
    50 x 8,
    50 x 8,
    50 x 8

    Cable pulldowns (straight bar)
    55 x 8,
    65 x 8,
    65 x 8,
    65 x 8

    Pec Deck
    140 x 8
    140 x 8,
    140 x 8,
    190 x 5

    Seated Dumbell Extensions (changed to one arm cable kickbacks)
    25 x 8
    25 x 8
    25 x 8
    25 x 8
    Last edited by darray; 10-08-2010 at 09:31 AM.

  10. #9
    From fat to stacked darray's Avatar
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    week 3 B
    Week 3-B2

    Again I felt strong today - I know now my strength lies in my lower body. My shoulders specifically are troublesome

    Leg Press (up another 90lbs - start at 540 next time)
    450 x 8
    540 x 8
    540 x 8
    630 x 8

    Yoga Ball Hamstring Curls ( getting easier - maybe try one legged and start at 3 sets?)
    4 sets of 15 reps

    Seated Calf Raise Machine (Introduce 110lbs earlier next time)
    90 x 8
    90 x 8
    90 x 8
    110 x 8

    Chin Ups (progessively getting better)
    6 / 6 / 6 / 5

    Hacksquats (wow! start with 320lbs next time)
    270 x 8
    320 x 8
    320 x 8
    350 x 8

    Cable Wood Chops
    110 x 15
    110 x 15
    110 x 15

    Lunges (good)
    35 x 8
    35 x 8
    35 x 8
    35 x 8

    Standing Calf Raises (Inner, Outer, Middle)
    8, 8, 8
    8, 8, 8
    8, 8, 8
    8, 8, 8

    Seated Alternate Dumbell Curls (keep at this weight)
    32.5 x 8
    35 x 8
    35 x 8 (6 + 2)
    35 x 8 - (6 + 1 +1) really tough!

    Crunches (variations)

  11. #10
    From fat to stacked darray's Avatar
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    Week 4-A.1

    Week 4 A

    Wide Grip Pull Ups -
    4/5/4/5

    Incline Bench - Good work
    135 x 8 ,
    135 x 8,
    135 x 8,
    135 x 8

    Standing Barbell press - Was trying too much weight, not doing proper form (it's good to talk to a trainer)
    70 x 8,
    60 x 8,
    60 x 8,
    60 x 8

    Seated Rows (narrow Grip) (kick it up to 130 for last set next time)
    120 x 8
    120 x 8,
    120 x 8,
    120 x 8

    Dips (really strecth your chest before doing this)
    6,
    6,
    8,
    8

    Rolling Dumbell Shrugs,
    60 x 8,
    60 x 8,
    60 x 8,
    70 x 8

    Cable pulldowns (straight bar) - start with 65lbs next time
    55 x 8,
    65 x 8,
    75 x 8,
    75 x 8 (barely got it done - great work!)

    Pec Deck (4.5 holes up on seat)
    140 x 8
    140 x 8,
    140 x 8,
    140 x 8

    One Arm Cable Kickbacks
    25 x 8
    25 x 8
    20 x 8
    20 x 8 (tough)

  12. #11
    From fat to stacked darray's Avatar
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    Week 4.B

    week 4 B

    I only get to do this workout once this week so I really pushed myself!!!

    Leg Press (up another 90lbs - start at 540 next time)
    450 x 8
    540 x 8
    630 x 8
    650 x 8

    One Legged Yoga Ball Hamstring Curls
    3 sets of 15 reps

    Seated Calf Raise Machine
    90 x 8
    110 x 8
    110 x 8
    120 x 8

    Chin Ups (well done)
    6 / 6 / 6 / 6

    Hacksquats (wow! - I felt awesome)
    270 x 8
    360 x 8
    360 x 8
    400 x 8

    Cable Wood Chops
    110 x 15
    110 x 15
    110 x 15

    Lunges (good)
    35 x 8
    35 x 8
    35 x 8
    35 x 8

    Standing Calf Raises (Inner, Outer, Middle)
    8, 8, 8
    8, 8, 8
    8, 8, 8
    8, 8, 8

    Seated Alternate Dumbell Curls (keep at this weight)
    32.5 x 8
    35 x 8
    35 x 8 (6 + 2)
    35 x 4 + 32.5 x 4 (really tough!)

    Crunches (variations)

  13. #12
    Senior Member
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    Welcome. Are you going mostly for hypertrophy?

  14. #13
    From fat to stacked darray's Avatar
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    Week 5

    Week 5 was a wash, sick with the flu. Green phlem and all, so took it off and went back in the 6th week, still a little sick but I could breathe deeply again which was nice

    In reply to chaddukes yes the program is based on mostly on hypertrophy except I cant commit to the gym too many times a week - but having fun with lifting non-the-less

  15. #14
    From fat to stacked darray's Avatar
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    Week 6 A

    Week 6-A.1

    Wide Grip Pull Ups -
    5/5/4/5

    Flat Bench (5 sets)
    135 x 8 ,
    135 x 8,
    135 x 8,
    135 x 8,
    135 x 8

    Standing Barbell press
    60 x 8,
    60 x 8,
    60 x 8,
    60 x 8

    Seated Rows (narrow Grip) (kick it up to 130 for last set next time)
    120 x 8
    120 x 8,
    120 x 8,
    120 x 8

    Dips (really strecth your chest before doing this)
    8,
    8,
    8,
    8

    Rolling Dumbell Shrugs,
    60 x 8,
    60 x 8,
    60 x 8,
    60 x 8

    Cable pulldowns (straight bar)
    55 x 8,
    65 x 8,
    75 x 8,
    75 x 8 (barely got it done - great work!)

    Pec Deck (4.5 holes up on seat)
    140 x 8
    140 x 8,
    140 x 8,
    140 x 8

    One Arm Cable Kickbacks
    25 x 8
    25 x 8
    20 x 8
    20 x 8 (tough)

    well done and welcome back to the gym kind sir

  16. #15
    From fat to stacked darray's Avatar
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    Week 6 B

    Week 6.B

    Leg Press
    450 x 8
    540 x 8
    650 x 8
    650 x 8

    One Legged Yoga Ball Hamstring Curls (tough)
    3 sets of 15 reps

    Seated Calf Raise Machine
    110 x 8
    110 x 8
    130 x 8
    140 x 6 (couldn't get 8 done but really happy about this weight)

    Chin Ups (AWESOME - even put an extra set in to push myself)
    6 / 6 / 6 / 6 / 5

    Hacksquats (wow! - I felt awesome)
    270 x 8
    360 x 8
    360 x 8
    410 x 8

    Cable Wood Chops (Getting better at these but still have to wait a bit before I'll be able to move weight up)
    110 x 15
    110 x 15
    110 x 15

    Lunges (didn't feel strong enough to do these today - really pushed myself on the other leg exercises and went on the cautious side here)


    Standing Calf Raises (Inner, Outer, Middle)
    8, 8, 8
    8, 8, 8
    8, 8, 8
    8, 8, 8

    Seated Alternate Dumbell Curls (keep at this weight)
    32.5 x 8
    32.5 x 8
    32.5 x 8
    32.5 x 8

    Crunches (variations)

    Good work

  17. #16
    From fat to stacked darray's Avatar
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    Week 6 A.2

    Week 6 A
    Week 6-A.2

    Felt like a beast today - procrastinated and procrastinated then finally went to the gym and was able to get a work out in before it closed and I KILLED it!!!

    Also note I switched some sets around to see if it would help my shoulders and I think it did given my results

    Wide Grip Pull Ups -
    5/5/5/5

    Standing Barbell press
    60 x 8,
    60 x 8,
    60 x 8,
    60 x 8

    Flat Bench (6 sets)
    135 x 8 ,
    135 x 8,
    135 x 8,
    135 x 8,
    135 x 8
    135 x 8

    Seated Rows (narrow Grip) (kick it up to 130 for last set next time)
    120 x 8
    120 x 8,
    120 x 8,
    120 x 8

    Rolling Dumbell Shrugs, (did 5 sets)
    60 x 8,
    60 x 8,
    60 x 8,
    70 x 8 (had a hard time with my grip strength at this point)
    60 x 8 (I had it in myself to do more but my grip strength was done - bring wraps for next time)

    Dips (these for the first time felt solid - did 5 sets)
    8,
    8,
    8,
    8,
    8

    Cable pulldowns (straight bar) - start with 65 next time
    55 x 8,
    65 x 8,
    65 x 8,
    75 x 8
    75 x 6

    Pec Deck (4.5 holes up on seat)
    140 x 8
    140 x 8,
    150 x 8,
    150 x 8 - good work really stretched my chest

    One Arm Cable Kickbacks (5 sets)
    25 x 8
    25 x 8
    20 x 8
    20 x 8
    20 x 8

    If you look at my last workouts I really kicked it up today - man I'm so glad I pushed myself out the door - almost didn't go today (can you believe that) but I felt great!

  18. #17
    Senior Member superdonut's Avatar
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    How did you blow your back out? Injuries can occur no matter what program or routine you are doing. Often times injuries occur from bad form too.

  19. #18
    From fat to stacked darray's Avatar
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    Quote Originally Posted by superdonut View Post
    How did you blow your back out? Injuries can occur no matter what program or routine you are doing. Often times injuries occur from bad form too.
    I was doing the HCT-12 and lifted to failure too many times in a week. There's an autoregulation factor with that routine and I wasn't doing that properly. I didn't listen to my own body and that's why I got hurt.

  20. #19
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    Quote Originally Posted by darray View Post
    I was doing the HCT-12 and lifted to failure too many times in a week. There's an autoregulation factor with that routine and I wasn't doing that properly. I didn't listen to my own body and that's why I got hurt.
    Was there some kind of injury or did you just overdo it?

  21. #20
    From fat to stacked darray's Avatar
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    Quote Originally Posted by chaddukes View Post
    Was there some kind of injury or did you just overdo it?
    I simply over did it. There's an autoregulation factor to that routine that I just wasn't paying attention to. I switched routines as I can't commit a lot of timne to the gym and I have to learn my limitations.


    I've been away on business all of last week, in meeting, workshops and luncheons. It was awesome but I seriously overindulged with the food. I mean man it was great but wow did I eat a lot of "not so good for you" food.

    Back at the gym this week ready to battle! Week 7 was a wash...
    Last edited by darray; 11-09-2010 at 09:05 AM.

  22. #21
    From fat to stacked darray's Avatar
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    Week 8 B-1

    Week 8.B

    Leg Press
    450 x 8
    540 x 8
    650 x 8
    700 x 8 (best to date! but the last rep almost came down on me, I need to have some spotters if I want to continue at this weight)

    One Legged Yoga Ball Hamstring Curls (tough)
    2 sets of 15 reps
    1 set of 15 with both legs

    Seated Calf Raise Machine
    110 x 8
    130 x 8
    130 x 8
    150 x 8 (this just keeps getting better!)

    Chin Ups (AWESOME -I think I'm going to try 8 reps next time)
    6 / 6 / 6 / 6 / 6

    Hacksquats (wow! - I felt awesome)
    270 x 8
    360 x 8
    450 x 8
    450 x 8

    Cable Wood Chops (Really challenged myself here but did it)
    120 x 15
    120 x 15
    120 x 15

    Lunges
    35 x 8
    35 x 8
    35 x 8
    35 x 8

    Standing Calf Raises (Inner, Outer, Middle)
    8, 8, 8
    8, 8, 8
    8, 8, 8
    8, 8, 8

    Seated Alternate Dumbell Curls (keep at this weight)
    32.5 x 8
    32.5 x 8
    32.5 x 8
    32.5 x 8

    Crunches (variations)

    Welcome back to the gym!

  23. #22
    From fat to stacked darray's Avatar
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    Week 8 A

    Week 8 A

    Body did not respond well today, not enough water and not enough rest - totally showed in my workout

    Wide Grip Pull Ups -
    5/5/5/5

    Standing Barbell press
    60 x 8,
    60 x 8,
    60 x 8,
    60 x 8

    Flat Bench (6 sets)
    135 x 8 ,
    135 x 8,
    155 x 8,
    185 x 6

    Seated Rows (narrow Grip) 120 x 8
    120 x 8,
    120 x 8,
    120 x 8,
    130 x 8

    Rolling Dumbell Shrugs, (did 5 sets)
    65 x 8,
    70 x 8,
    70 x 8,
    70 x 8 (again had a hard time with grip strength, have to buy longer wraps - I can go heavier I just can't hold on to the damn dumbells)

    Dips

    Scratch - not feeling it today

    Cable pulldowns (straight bar) - start with 65 next time
    55 x 8,
    65 x 8,
    75 x 8
    75 x 8

    Pec Deck (4.5 holes up on seat)
    140 x 8
    140 x 8,
    140 x 8,
    140 x 8

    One Arm Cable Kickbacks (5 sets)
    25 x 8
    25 x 8
    25 x 8
    25 x 8
    Last edited by darray; 11-10-2010 at 09:57 AM.

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