Page 13 of 111 FirstFirst ... 311121314152363 ... LastLast
Results 301 to 325 of 2764

Thread: Adam's 'Get fit Westside style' Journal

  1. #301
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Pause is about .5-.75 seconds. Just long enought to lose most of the stretch reflex and show the barbell is completly stopped.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  2. #302
    Wannabebig Member
    Join Date
    Jan 2001
    Posts
    0
    when doing board presses, floor press, jm presses etc what grip do you use?

    also how wide can you go on a comp. bench press? ring finger on the rings ok?
    It's not quantity, it's quality!

  3. #303
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Are you going to be using a bench shirt when going for your max? If you are then go max width generally, if not use your strongest grip.
    For the boards etc use all close grip if you will be using a shirt for your max. If your going raw then still use mostly close grip but add in some medium grips too.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #304
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    ME squat

    Todays excercise pick was 11" box squat with the green bands(extra 115lbs tension at top, probly 30-50 at bottom)
    went:
    135 3
    185 1
    205 1
    225 1
    245 1!

    The 245 was a very slooow rep, I almost got stuck on the box then i got a few inches and almost got stuck again then another few inches and that kept on happening for the whole rep. I probly wouldn't have got 245.1

    5 sets of abs
    2 sets of obliques
    2 triples of wide stance good ams paused for a 5 count at the bottom Used 165 on them. I like these.

    The abs obliques and good ams took 10 minutes to do! pretty much no rest so poundage was down a good bit

    Sleep 10.5 hours

    Cardio: trying to get the car up the driveway. time 20 minutes, consisted of shoveling and pushing.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  5. #305
    Wannabebig Member
    Join Date
    Jan 2001
    Posts
    0
    nope, i wont be using a bench shirt. should i go a little wider then fingers on smooth?

    nice job with the box squats!
    It's not quantity, it's quality!

  6. #306
    Bespoke Super Mod
    Join Date
    Jan 2001
    Location
    Hertfordshire and London, England
    Posts
    809

    Re: ME sq/dl

    [QUOTE]Originally posted by getin bigger
    [B]Exercise of the day is close stance bent over good am's
    worked up to a 260,275, failed 300. the 300 slid down my neck and over my head not the best feeling.


    I now know how this feels like and your right its not a pleasant experience at all.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  7. #307
    Push powerlifting heathj's Avatar
    Join Date
    Mar 2001
    Location
    WA, USA
    Posts
    5,234
    10.5 hours of sleep? How is that humanly possible? What time do you arise out of bed in the morning?

  8. #308
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    speed bench

    Flex go with whatever your strongest with
    Fangel fun experiance
    heath it was on a sunday so i probly got up at like 2

    5 sets of close 3 sets medium and a single with 195 sets were 145
    7 sets of 5-7 on close grip skulls with 70
    3 sets of tbar with 3 plates

    sleep 12 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  9. #309
    Push powerlifting heathj's Avatar
    Join Date
    Mar 2001
    Location
    WA, USA
    Posts
    5,234
    Holy shiat, that was more then twice my sleep

  10. #310
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    I didnt have to go to school today so i slept from 2 to 2
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  11. #311
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Well....since my bench seems to have stalled or go down latly i looked over my journal and i need to do more db rows, band work, board presses, Vbar pushdowns and elbows out extensions. I want a 300 bench! Im going to try to buy a elbow sleeve thingy to keep my elbow warm when im squating because squating seems to be the reason my elbows hurt so damn much now. Also i will be starting to add in recovery workouts. Im about to do one in a few minutes. It will just be pushdowns wiht my bands for about 100 reps and on saturdays i will start to do timed db presses for a few minutes with 40lbs dumbells. Doing a rep every 10 seconds or so
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  12. #312
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    speed squats

    Back to the regular squat cycle now. Did 185 with 2 sets of minis, one pair wraped 3 times the other 2
    8 sets of 2 reps and a single with all that plus 50lbs
    speed deads 6 singles with 15sec rest with 245
    sumo deads 225@6 275@5,4,3
    walkouts 315 5 seconds hold 412 5 sec hold, 412 well i went to do a quater squat just for fun and i went down and the weight felt easy so i kept going for another few inches then when i decided to go back up the bar wanted to go down so i did a negative squat. These were all done with really wide foot stance, about 3.5' between my feet.
    5 sets of abs with 30-60 seconds rest

    Sleep 6 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  13. #313
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    ME bench

    reverse grip bench with middle finger on powerrings
    135
    185
    225 Harder to get the weight down to my chest then push it up
    245 no go

    It was weird with the 225, i thought i was going to be pinned since the wieght felt so heavy but i blasted it up but the 245 was too much
    3 sets of bench with 185 for 6 close grip then 2 inches from close then 4 inches
    3 sets of clse grip skulls with 70 for 7,7,7
    db rows 100@7,6,7
    2 sets of side raises
    1 set of plate raisee with the 45 plate for 7 reps

    Sleep 11 hours!
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  14. #314
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    extra workout

    db press with 40lbs doing a rep every 10 seconds for 3 minutes

    Some more changes im going to make to my workout are:
    on bench speed day im going to use the mini band doubled so that 30lbs of tension at the botom and 90 at the top but i will be using 140lbs(50%1RM) minus the 30 pounds from bands so it will be bar weight of 110lbs and feel like 140 at bottom and 200 at top
    Im probly going to start doing either upperback on bench day and lats on squat day or vice-versa. Not sure on that one yet
    also more wrist curls and a tiny bit of bicep work to keep them from getting soar
    Last edited by Adam; 01-26-2002 at 07:39 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  15. #315
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    ME squat/dl

    I was going to do reverse band deads today but my upper back was sore from pushin my car yesterday so i did zerchers starting from the bottom position with a doubled mini band
    went:
    135 5
    185 2
    225 1
    275 1 very hard
    315 1! fuckin' killer
    the bands added an extra 100lbs at the top of the lift
    5 sets of close stance good am's 185@6,5,5,6,9 the last 3 sets were speed sets
    couldn't do side bends cause my upper back soreeness
    abs with green band 4 sets of 15

    sleep: 9 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  16. #316
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    Extra workout

    2 sets of 15 on sldl with 120lbs
    good pump on lowerback
    Incase anyone didn't notice i got my named changed
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  17. #317
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    speedy damn

    First really good speed workout in a long time.
    I used my new band set up today and it worked great,just need more weight next time
    9 sets of 3with 110 and a set of minis doubled, a triple with 160 all sets close grip
    4 sets of 6 with 140 plus mini per side doubled
    3 sets of db rows with 100@7,7,10
    2 sets of side raises with 15's

    Sleep 6 hours

    My back and hammie pain is almost completly gone from yesterday! The extra workouts seem really good so far
    Tonight i do 100 reps with a mini band doing pushdowns.

    Just found a pic of the rack i use at my gym, here it is
    Last edited by Adam; 01-29-2002 at 06:27 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  18. #318
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    speed squat

    200lbs plus the 2 minis attached to 2 db's at the floor
    8 doubles with a single of all that plus 50 at the end
    4 sets of 5-7 on speed good mornings with 200
    4 sets of abs

    Sleep; 10 hours

    Grrr. just relized that i didn't do speed deads today. I might do them tonight if my energy goes back up. If i do it will be 220 for 6
    Last edited by Adam; 01-31-2002 at 08:39 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  19. #319
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    ME bench

    Finally figured out a way to do rack lockouts! I take the pins out of the rack, put 45's on the floor for my back and ass lay on em and push. ROM is 4" so that was enough for today. I did:
    225 3
    315 1
    335 1
    345 1
    355 1
    365 X
    These were done close grip and really killed my tri's. Wrists only hurt abit on the downward part of the rep. For each one i held it locked out for 5-10 seconds
    4 sets of 6-8 on close grip skulls with 70
    2 sets of db rows with 120's for 5 reps per set
    crusafix hold with 18pounders for 28 seconds

    Sleep 8 hours

    Extra workout was 2 sets of 15 on sldl with 100lbs
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  20. #320
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    extra workout

    3 minutes of db pres with the 40's with a rep every 10seconds
    back and hams still have some doms in them so im eatin lots of protein today and getting extra sleep. Tommorro = reverse band deadlifts
    Sleep 8 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  21. #321
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    ME dead

    reverse band deadlifts with the green bands
    225 3
    315 2
    405 1
    455 1
    495 1
    515 1!
    The 515 was a 20lb PR i think. I came slow at the beggining of the rep but slowly pulled it up to lockout.
    3 sets of good ams 205@4 dumped the 5th over head 185@5,5
    abs and obliques

    Sleep 8 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  22. #322
    Bespoke Super Mod
    Join Date
    Jan 2001
    Location
    Hertfordshire and London, England
    Posts
    809
    Great job on the reverse band dead
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
    Einstein


    I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
    -- Adam Fahy


    "Fran is a double-hard bastard"- Clint Brewer 31/12/02

  23. #323
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    speed bench

    9 sets of 3 with 140 no bands all close grip. very fast. these were 30 sec reset. triple with 190 paused with good speed
    2 board press close grip 190@6,5,5 these had 60 sec rest
    db rows with 40's @20,15,10 did left then right then left no rest

    Sleep 12 hours

    Cardio: 2+ hours of snow blowing with a half broken snow blower. Worked up a good sweat

    Workout was at home cause gym was closed. The bench is still really wobly and no spotter so i went easy. biggest db i have is 40lbs.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  24. #324
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    Extra workout

    100 rep band pushdowns with the mini band over a door. got 40,30,30 with 10sec rest between sets.
    Insain pump when i was done these first time i had one in a while

    Sleep 6 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  25. #325
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720

    speedy squats

    I forgot to bring my squat shoes(slippers) to the gym so i had to train with sneakers with a heel. Heel = evil
    I went to set up the squats and relised i only had 3 bands so i could only put one mini per side on.
    So i did 8 sets of 2 with 205 bar weight and mini per side
    speed deads 6 singles with 245 with 15 sec rests
    4 sets of 12 on glut ham raise with 25lbs
    3 sets of obliques
    4 sets of abs

    Sleep 6.5 hours

    A bit dehydrated during workout which made it even worse.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

Similar Threads

  1. A Soldiers PT Journal
    By NeroTheWarlord in forum Member Online Journals
    Replies: 4
    Last Post: 11-05-2010, 04:56 AM
  2. Westside 'Til You Die!
    By silles in forum Powerlifting and Strength Training
    Replies: 10
    Last Post: 12-20-2007, 05:49 AM
  3. starting Powerlifting Westside Style
    By insaneko in forum Powerlifting and Strength Training
    Replies: 2
    Last Post: 11-12-2004, 02:36 PM
  4. Working It Westside Style
    By BeachBoy in forum Member Online Journals
    Replies: 5
    Last Post: 05-03-2004, 05:09 PM
  5. MonStar's Journal
    By MonStar in forum Member Online Journals
    Replies: 120
    Last Post: 04-08-2003, 12:52 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •