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. #26
    Rob Schilke | GFX Designer thecityalive's Avatar
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    PR CITY!...

    lol on PRs on the ab crunch

    how did 180x3 feel as a last set?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  2. #27
    Senior Member BallsWideDeep's Avatar
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    Quote Originally Posted by thecityalive View Post
    PR CITY!...

    lol on PRs on the ab crunch

    how did 180x3 feel as a last set?
    That fucking ab crunch sucks! hahahah After deadlift and hypers my lower back is like a steel plate, and then I do that machine with the 90 crunches in all directions. It almost makes me sick to my stomach. ahahaha Seriously, I'm a big believer in training your abs directly with heavy weight. As a skinny fat kid, who didn't know anything about fitness, I would do hundreds of situps. I remember I once did 500 while I was on the bus ride home. Since I started lifting I've always done them. Now I have abs that show even when I have a pretty good blanket of fat on top. I believe they are solid insurance against lower back problems.

    The 180x 3 went fast and relatively easy, but I didn't know if I had the fourth. Unfortunately, the last rep on the 175x5 was the slowest I have ever made before. It was purely refusing to miss it. The bar stopped, but I was psyched. I don't know if I should have gone for 180 after that or just rested up. I'll figure that stuff out in time.
    Last edited by BallsWideDeep; 08-12-2011 at 12:23 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  3. #28
    Senior Member BallsWideDeep's Avatar
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    Weight: 184.5

    14" Box Squat - 95x5, 135x5, 165x3, 205x2, 235x4
    Iso-Lat Leg Press - 370x12, 370x12, 390x16--------------PR
    DB Curl - 40x12, 40x10, 40x8----------------------------PR
    Seated Calve Raise- 135x12, 135x11, 135x9(+5)----------PR
    Last edited by BallsWideDeep; 08-12-2011 at 12:32 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  4. #29
    Senior Member BallsWideDeep's Avatar
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    Weight - 183.5

    BB OH Press - 65x5, 85x5, 95x3, 115x3, 105x6
    DB OH Press - 40x12, 40x12, 40x10-----------------------------PR
    Close Grip Bench - 110x12, 110x11, 110x9-----------------------PR
    Lateral Raise - 15x12, 20x10, 20x10-----------------------------PR

    I ate something bad today. I'm heading to the bathroom constantly. I'm very happy this didn't happen on a deadlift or squat night. On the OH Press I was going for 115x5, but I got very dizzy, so I aborted. I didn't shart myself at the gym, so I consider that my biggest accomplishment of the night. I still managed to get my 4000 calories, and I'm staying hydrated. I'm going to lay down, and get some rest. I will avoid macaroni salad with crab in the future.
    Last edited by BallsWideDeep; 08-14-2011 at 12:20 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  5. #30
    Senior Member BallsWideDeep's Avatar
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    Weight: 180

    Deadlift - 135x5, 225x5, 285x3, 315x1, 345x5------------------PR
    Pullup/Face Pull - +5/7x10, +5/7x8/10, +5/8x6-----------------PR
    Weighted Hyper - 40x12, 40x12, 40x12------------------------PR
    Weighted Ab Mach - 185x10, 185x10, 190x10------------------PR

    Big and unusual loss of weight. Perhaps from the minor food poisoning. Calories have stayed the same. I will have to check again in a couple days.
    Last edited by BallsWideDeep; 08-16-2011 at 01:00 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  6. #31
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Curious, are your weights based upon 1RMs and percentages of said 1RM?

    IE: Deadlift, you went 135x5, 225x5, 285x3, 315x1, 345x5....are those weights and reps based upon anything in particular? (3-5 of 1RM?) I suppose I'm not all too familiar with WS4SB III model.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #32
    Senior Member BallsWideDeep's Avatar
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    I've going with a custom routine to experiment with higher rep sets accessories and low rep primaries. I'm no longer on the WS4SB III. It was very fun, but I couldn't stand not getting at least some squat and deadlift variation at least once a week. On HCT-12 I got twice a week. On WS4SB III you deadlift a couple weeks, and then squat a couple weeks. Give it a look sometime. I think you would love it or Westside, because you are in to dynamic and single-leg work. It also focuses on endurance strength. I think it is great for someone to balance competitive sports in to their lives, but there are better bodybuilding and strength training routines.

    As to reps:
    Nope. Only based on what I feel. I just progressively build towards a 3-5 rep max. I have only used 5 rep max so far. If I am have time and energy, I will do a 3 rep max after the 5 reps, to get a feel for the weight I will lift next time. I would do a single set if I thought I could without injury, but this warm up structure I use conserves energy for the "one work set" and gets me activated. Pure H.I.T. methodology. I save the volume for my other exercises.

    I'm excited to see your HCT-12 journal. You've been doing some pretty high volume. I think you are going to make some big strength gains by stepping it back, and embracing the H.I.T. + Rest/Pause.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  8. #33
    Rob Schilke | GFX Designer thecityalive's Avatar
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    High intensity training has been something I've embraced since high school sports. Then I played sports year round and have always been accustomed to lifting then doing some sort of activity. This HIT programming though HCT12 has really helped fill that void I suppose.

    Even though I've been making gains, In all honesty, I think I've just ignored the %of 1RM as a set and used the "let's just move weights and see what happens" methodology. Perhaps ignorant and silly, but I really don't like to think of weightlifting and training as a percentage. I usually look at the previous week, see what I did, and see if I can build upon that. I literally keep 3 sheets on a clip board:

    1. Current Week
    2. Previous Week
    3. Program Outline

    Perhaps I could be doing more than I should, but I feel good for not having deloaded yet (nearing the end of week 7) I'm gonna have to take a forced break next week and deload. Gonna be excited after that week.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  9. #34
    Senior Member BallsWideDeep's Avatar
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    I don't think that is ignorant at all, and you are working plenty hard.
    Every coach I've ever read says work linear progression until it doesn't work anymore, and then worry about programming.
    It is too easy right now. Lift, eat, sleep. Oh you missed a lift? You'll get it next week. This is not a struggle yet. It feels hard, but the rationale is simple.
    I'd like at least another 100 pounds on the big 3 before I worry about percentages.
    Keep slaughtering Rob!
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  10. #35
    Senior Member BallsWideDeep's Avatar
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    Week 3 H.I.T. / Medium Volume

    Weight: 182.5 (Back up a little from the food poisoning. It seems like I raise calories, it works 2-3 weeks, and then my metabolism just kicks in higher and I stall. I'm keeping an eye on it. Sometimes I just think about eating 7000 calories a day and becoming a massively strong blob. hahahah)

    BB Bench Press - 95x5, 135x5, 155x3, 165x2, 180x4 (5th rep forced)
    DB Bench Press - 50x12, 50x12, 50x10---------------------------------PR
    BB Row/Rear Delt Fly - 160/15x12, 160/20x12, 160/20x11/12-------------PR
    Weighted Dips- +10x10, +20x9, +25x7----------------------------------PR
    Last edited by BallsWideDeep; 08-25-2011 at 12:16 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  11. #36
    Senior Member BallsWideDeep's Avatar
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    I just looked at my weight graph.
    7/16/11 - 182lbs
    8/18/11 - 182.5lbs

    Unacceptable. I bumping calories slightly. Additional 150 a day. I would do more, but I just raised recently. I'm going to err on the side of gains, rather than staying lean. I cut easily.

    Workout (5 days) = 4,150
    Off (2 days) = 3,750
    Week =28,250
    Last edited by BallsWideDeep; 08-18-2011 at 01:15 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  12. #37
    Senior Member BallsWideDeep's Avatar
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    Today's Food:

    Sample Diet:

    Calories: 4166----------- P/C/F----------- 320g/501g/106g---------31%/48%/22%

    Breakfast 1: 1c whole milk
    Vitamins

    Breakfast 2: 2c egg whites scrambled
    1.5c vegetables and salsa
    1c cottage cheese
    2c oatmeal plain
    4 splenda's
    1 banana
    8 cashews
    8 pecan halves

    Lunch: 6oz trout
    1 sesame seed bun
    2c oriental vegetables
    3/4c rice

    Snack: 1/2c cottage cheese
    5 peanuts
    1c whole milk
    3c coffee
    2 splenda

    Dinner: 4oz chicken breast
    2c oriental vegetable
    3/4 c rice
    2 packets oatmeal
    1c whole milk
    2 splenda

    Workout: 20oz Gatorade
    2 scoops protein powder
    2 scoops maltodextrin powder

    Night Snack: 4oz chicken breast
    2 packets oatmeal
    2 splenda
    2 pecan halves
    1 plum
    Last edited by BallsWideDeep; 08-18-2011 at 01:24 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  13. #38
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Damn, 1 month and a half pound gain. You must just pass food quick!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #39
    Senior Member BallsWideDeep's Avatar
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    Weight: 184

    Box Squat - 95x5, 135x5, 165x3, 205x2, 235x5-------------PR
    Iso-Lat. Leg Press - 390x12, 390x12, 405x12
    DB Curl - 45x11, 45x7, 45x6-------------------------------PR
    Seated Calve Raise - 140x12, 140x11, 140x8(RP+5)----------PR
    Last edited by BallsWideDeep; 09-02-2011 at 12:38 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  15. #40
    Senior Member BallsWideDeep's Avatar
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    Weight: 182

    BB OH Press - 65x5, 85x5, 100x3, 115x6, 120x3-----------------------------------PR
    DB OH Press - 45x11, 45x7, 45x6
    Close Grip Bench - 115x12, 115x12, 115x10----------------------------------------PR
    Tricep Press Down - Lvl.4x25, Lvl.5x14
    Lateral Raise - 15x12, 15x12, 15x11 (Reduced weight and rest to 1 min max)
    Cable Lateral - Lvl.1x20, Lvl.1x13
    Last edited by BallsWideDeep; 08-21-2011 at 12:26 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  16. #41
    Senior Member BallsWideDeep's Avatar
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    Weight - 182.5

    Deadlift - 135x5, 225x5, 295x3, 325x1, 355x5======>PR
    Pullup/Face Pull - +10/8x9, +10/8x6/10, +10/9x6====>PR
    Weighted Hyper - 40x12, 45x12, 45x12===========>PR
    AB Crunch Mach. - 190x10, 190x10, 190x10=======>PR
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  17. #42
    Senior Member BallsWideDeep's Avatar
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    Week 4 H.I.T. / Medium Volume

    Weight - 184.5
    Calories - 4150 x 5 days
    3750 x 2 days

    BB Bench Press - 95x5, 135x5, 155x3, 165x2, 180x6, 185x3====>PR
    DB Incline Press - 55x12, 55x10, 55x8====================>PR
    BB Row/Rear Delt Fly - 165/15x12, 165/20x10/12, 165/20x12====>PR
    Weighted Dips - +10x10, +20x9, +25x8====================>PR
    Last edited by BallsWideDeep; 08-30-2011 at 12:33 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  18. #43
    Senior Member BallsWideDeep's Avatar
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    Weight - 184

    Box Squat - 95x5, 135x5, 165x3, 195x2, 215x1, 240x4
    Iso-Lat. Leg Press - 405x12, 405x12, 425x11==========>PR
    DB Curl - 45x11, 45x8, 45x6======================>PR
    Seated Calve Raise - 145x12, 145x10, 145x9 (RP+5)====>PR
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  19. #44
    Senior Member BallsWideDeep's Avatar
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    Weight - 184

    BB OH Press - 65x5, 85x5, 105x2, 120x4
    DB OH Press - 45x12, 45x9, 45x8=========>PR
    Close Grip Bench - 120x12, 120x12, 120x9===>PR
    Tricep Press Down - Lvl.4x33, Lvl.4x24
    Lateral Raise - 20x12, 15x12, 15x11========>PR
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  20. #45
    Senior Member BallsWideDeep's Avatar
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    Weight - 184.5

    Deadlift - 135x5, 225x5, 295x3, 335x1, 365x5 ============>PR
    Pullup/Face Pull - +10/8x9/10, +10/8x8/10, +10/9x6/7 ======>PR
    Weighted Hyper - 45x12, 45x12, 45x12 ================>PR
    AB Crunch - 195x10
    AB Wheel - Knee x20, Stand x5, Knee x15

    Possible signs of over-training coming on. Pouring sweat from warm-up and deadlift warm-up sets.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  21. #46
    Senior Member BallsWideDeep's Avatar
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    Week 5 H.I.T. / Medium Volume

    Weight - 187.5

    BB Bench Press - 95x5, 135x5, 155x3, 170x2, 185x4
    DB Incline Press - 55x12, 55x12, 55x10==================>PR
    BB Row/Rear Delt Fly - 170/15x12, 170/20x12, 170/20x8/12===>PR
    Weighted Dips - +15x10, +25x9, +25x7==================>PR

    I was having an off workout. Luckily I mustered some PRs, though I think the BB Rows felt a bit bad in form. Big gain in weight all of the sudden!?

    Need a good nights sleep.
    Last edited by BallsWideDeep; 09-01-2011 at 11:00 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  22. #47
    Senior Member BallsWideDeep's Avatar
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    Weight - 185

    Box Squat - 95x5, 135x5, 165x3, 195x2, 215x2, 240x5 ==>PR
    Iso-Lat. Leg Press - 425x12, 425x12, 425x11 =========>PR
    DB Curl - 45x12, 45x8, 45x7 ======================>PR
    Calve Raise - 150x10, 150x8, 150x7(RP+4)
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  23. #48
    Senior Member BallsWideDeep's Avatar
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    Weight - 184.5

    BB OH Press - 65x5, 85x5, 105x2, 120x4 (Second Miss)
    BB OH Press Starts - 140x6
    DB OH Press - 50x7, 50x6, 45x9
    Close Grip Bench Press - 125x12, 125x9, 125x9 ===>PR
    Tricep Press Down - Level 5x27
    Lateral Raises - 20x12, 20x9, (15x12 drop 10x12)
    DB Shrugs - 100x16

    Not a good night for the OH press. I read a Bill Starr article talking about "Press Starts" as an assistance, so I tried a few. I may switch to a 7 rep max rather than the 3-5 on the BB OH press. The BB OH press is, without a doubt, the hardest lift for me to add to. My body weight is crazy. I may need to add calories again soon.
    Last edited by BallsWideDeep; 09-04-2011 at 01:07 PM.
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  24. #49
    Senior Member BallsWideDeep's Avatar
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    Weight - 185.5

    Deadlift - 135x5, 225x5, 305x3, 345x1, 375x5 =====>PR
    PullUp/Face Pull - +10/8x10, +10/9x8, +10/9x6/8 ==>PR
    Weighted Hyper - 45x12, 50x12, 50x12 =========>PR
    Ab Crunch Mach. - 200x10 (10 each F, L, R) =====>PR
    Ab Wheel - Knee x10, (Stand x10, Knee x20) =====>PR
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

  25. #50
    Senior Member BallsWideDeep's Avatar
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    Week 6 H.I.T. / Medium Volume

    Weight - 187.5
    Calories - 4250 x 5 days + 3850 x 2 days = 4,136/day

    BB Bench Press - 95x5, 135x5, 155x3, 170x2, 185x4 (Second Miss)
    DB Incline Press - 60x10, 60x9, 60x9
    BB Row/Rear Delt Fly - 170/20x12, 170/20x12, 170/20x12 ===>PR
    Weighted Dips - +15x10, +25x8, +30x6
    Journal: http://www.wannabebig.com/forums/sho...Bastardo-Flaco
    14" Box===240x5 (09/02/11)
    Bench====180x6 (08/25/11)
    Deadlift===375x5 (09/06/11)
    Press==== 115x6 (08/21/11)

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