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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Thread: Axe's Journal

  1. #1
    aka The Axe
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    Axe's Journal

    age:31, 6'4, 280lbs, bf 30% ish
    goal: -lose weight-


    diet: isopure low carb and those ready-made salads from safeway. santafe and asian are my favorite.

    shakes at 7:30am, 10am, 2pm 5pm and 8pm.
    salads are lunch and dinner, 1pm and 9pm.
    ~a ton of water~

    today's axe-attack:
    25m cardio, heart rate was high 150s low 160s.

    abs:
    4x 25 crunches, the kind with the 6lb ball between my knees, not letting my ankles or shoulders touch the floor. 5 second pause at 15, 20 and 25. Knees touched elbows on full exhale, or it didn't count.

    supersetted with 4x 1minute planks. is it just me, or does time seem to slow down when one is in a plank?


    chest: *all chest workout was done shoulders down, chest out, or the rep didn't count* (same with triceps)
    2x 8 135lb incline BP
    superset w/
    2x 8 100 tricep push down things. it's a machine I sit in, and push the weights down using my triceps.

    2x 8 90lb flat BP. this wasn't on a bench, it was on a sitting machine, like rowing but instead of pulling, I was pushing.
    superset w/
    2x 8 90lb tricep push downs.

    2x 8 90lb butterflies
    superset w/
    2x 8 70lb tricep push downs.

    concluded with 10m cardio.

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  3. #2
    THUNDER THIGHS! Fuzzy's Avatar
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    Nice!!!

    But why the split routine?
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  4. #3
    aka The Axe
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    thanks!
    when you say split routine, what do you mean?

  5. #4
    aka The Axe
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    Friday's work out:

    Back, Biceps and Shoulders

    last night I decided to do cardio after the weights. What reading I've done recently has been saying a lot about growth hormones happening more when the workout is started with weights instead of cardio.

    Back:
    Lat pull downs 130 6x4sets
    supersetted
    DB curls 15lbs 6x4sets (1 set = 6 reps one arm, while holding the weight at half way with the other, keeping it flexed, and then 6 reps on the other arm)

    close grip pull downs 120 6x4sets
    supersetted with
    DB curls 15lbs 6x4sets

    rotary lat pull down machine 130 6x4sets
    supersetted with
    reverse curl machine 30lbs 6x4

    Shoulders:
    i took a break by doing some 45lb plate raises. I don't know what this excersize is called, stand with back against the wall, lift a plate out in front of you, so you can see through the hole in the center, count to two and lower it slowly - works the delts.
    6x2sets
    dropped it to 35lbs 6x2sets

    latt raise 100 6x2sets
    machine curls 60lbs 6x2sets

    30min cardio



    tonight is abs and wheels.
    Last edited by Tethax; 04-21-2007 at 06:01 PM.

  6. #5
    THUNDER THIGHS! Fuzzy's Avatar
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    Nice work again.

    When I say split routine, youve split your routine! So chest on one day, back on te other.. legs on this, blah blah blah.

    You wanna see some real growth, punch in Bill Starr 5x5 into google. You train your entire body 3 timesa week. and you squat every session... thats guarenteed growth.

    Thats just my recomendation. I think youll see much better progress.

    Splits were designed by bodybuilders who wished to maintain certain body parts while bringup up others. You want to bring up everything, Full body training is better suited to that.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  7. #6
    aka The Axe
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    I'll check out Bill Starr 5x5 thing (already openned in another browser, looks like a good deal of reading).

    as for my split (aka, workout regime?) I was doin M: back and biceps, W: chest and tri, F: legs and abs. I was doing this routine with 30min of cardio (hr-140s) for two months, when progress seemed to slow way the hell down. By progress, I mean weight loss and getting in shape. I found I was yawning in the middle of my work out, exhausted - to include lowering the weight I was working with, even lighter than the week before. Up to this point, I had done some light reading (muscle and fitness wrag and a bit of internet) and realised my diet needed some attention.
    I'm not ok with starving and but I am ok with cutting out fast food, soda and candies. I wasn't taking in NEARLY enough water. And as it is, I'm still not getting "enough" sleep.

    my split now is a little more spread out and rotating, no more routine work out. I've been reading that the more variant I put in my workout, the better results I'll get. My body shouldn't acclimate to the workout switch up - but we'll see how my progress goes.

    I weigh and measure at the first of the month.

    I'm not focused on growth and increasing the weights at this point, right now I'm keeping an eye on my heart rate and keeping it constant - which is why I throw in the supersets. 140 while I'm working out, 160-170 during cardio.

    since I've changed things up, I've been eyeballing improvments in the bathroom mirror. The scale and fat pincher will tell the tale here soon.

    Oh, I now work out 4 days a week instead of 3, and I try (see: I need help getting up and running at 5am six days a week - any input?) to cardio before breakfast/work.

    today's workout:
    legs, abs and shoulders


    bicycle 2min, resistance 7 for the first min, 8 for the second. RPM higher than 100
    2min, 8 to 9
    2min, 9 to 10
    2min, 9 to 10
    superset
    plank 1min x4

    prone leg curl, 100lbs 6x4
    plank 1min x2
    6lb ball between my knees crunches 25 x2

    lunges, 20 x2 (leaned back for good posture, shoulders down - next week I'll add 5lb DB)
    plank 1min x2

    bent over leg curls, 50lbs - 6 x2 (one set = 6 reps per leg)
    superset standing calf raise, 10 x2 (one set = 10 reps per leg)

    now, I don't know what this is called: I held a 35lb plate in each hand, stepped up on a bench with one leg and without letting the other leg touch the bench brought it up to waist height for two seconds, then retracted back the same way I went up. I would do this again with the alternating leg. Which completed 1 rep.
    15 x4

    superset, shrugs 20 x2
    standing calf raise 20 x2


    10m of cardio, I was quite pooped.

  8. #7
    THUNDER THIGHS! Fuzzy's Avatar
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    My point reamins, for cutting purposes as well, a full body imo would be better.

    Rather then thrashing a group of muscles once a week you STIMULATE your enite body 2 times a week. YOu can still make strength gains AND lose weight provided your diet is in check.

    Read the whole thing, and give it a shot , might be worth your time. Even if you cat get stronger... your goal is fat loss here, so you can still use the general excersises selection scheme.
    Being a strong teenager means nothing.

    My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.

    Dust out the vagina, and keep on lifting.

  9. #8
    aka The Axe
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    had a great workout today, brought my son along with me. Because he's only 8, he mostly did pushups, sit-downs (aka squats), jumping jacks, planks and crunches. in some cases, I let him use a 5lb DB (curls and tricep overhead extensions).

    The workout:
    Monday, Week 2


    10lb Squats x15
    135lb Bench Press x15
    100lb Leg curls
    90lb Overhead Press (with 2x 45lb DB) x15
    100lb Leg extensions x15
    130lb Seated rows x15
    150lb Leg press x15
    50lb Palm-in curls (with 2x 25lb DB) x15
    90lb Standing calf raise x15
    90lb Shrugs x15
    70lb Tricep row push downs x15

    25x crunches

    15 minutes of cardio
    Last edited by Tethax; 04-25-2007 at 08:12 AM.

  10. #9
    aka The Axe
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    friday's workout


    10lbs x10 squats (would've been 15 reps, was only 10. stupid hip flexor strain)
    145lbs x15 bench press
    120lbs x15 leg curls
    90lbs x15 over head press
    120lbs x15 leg extensions
    130lbs x15 seated rows
    115lbs x15 leg press (15reps per leg, individually)
    50lbs x15 palm out curls
    100lbs x15 standing calf raise
    100lbs x15 shrugs
    80lbs x15 tricep row push downs
    8lbs x15 crunches (8lb ball between my knees, feet/shoulders don't get to touch the ground, elbows touch the knees and 5 count hold at 5, 10 and 15)

    10min cardio - high intensity



    Seriously, how long does it take a muscle strain to heal? My hip flexor strain happened on easter. I took motrin for three days straight, 3 pills every 4 hours. It felt totally fine - till I shot up from my 10th squat.
    Last edited by Tethax; 04-27-2007 at 10:02 PM.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  11. #10
    aka The Axe
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    -crunches x25 w/8lb ball
    20lb - squats x15
    -superset crunches x25 w/8lb ball
    150lb - bench press x15
    -plank 1minute
    120lb - leg curls x15
    -alternating bicycle crunches
    70lb - overhead press x15 (all this time, it's been 70lbs. 35x2 doesn't equal 90. jeez.)
    130lbs - leg extensions x15
    140lb - seated rows x15
    145lb - leg press x15
    60lb - palm in curls x15 (big jump on these, very hard to do - but I did it!)
    110lb - standing calf raise x15
    110lb - shrugs x15 (I go straight into these from doing the standing calf raises.)
    160lb - tricep row push downs x15 (been doing the math wrong on these as well)

    15minutes of medium cardio
    Last edited by Tethax; 04-29-2007 at 11:43 PM.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  12. #11
    aka The Axe
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    25m high intensity cardio


    I think the last time I had my bodyfat checked was around the first.

    from 29.6% down to 28% even.

    was at 280lbs, am down to 276lbs.


    ...still 6'4. :P


    Rather frustrating. Is 1.6% bodyfat loss in a month decent? I don't know. The fact that I'm only 4lbs lighter is discouraging. I need more cardio it would seem.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  13. #12
    aka The Axe
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    ok, changed up my work out routine, again...

    started off with 30 minutes of medium/high cardio.

    bench press
    120x12, 130x10, 130x10, 140x8, 150x6
    1minute plank between each set.

    barbell curl
    60x12, 70x10, 70x10

    machine chest flies
    120x12, 130x10, 130x8 then held it for 30 seconds x2.

    DB concentration curl
    30x12, 30x10, 30x8, 30x2

    machine incline chest press
    120x12, 120x2, got the 120 up there and held it for 30 seconds x3

    standing tricep push downs
    60x12, 70x10, 70x10
    (last week I was on a cable machine with 2 pullies. I didn't notice that last week.)

    finished with 5 minutes of light cardio.



    legs and back tomorrow.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  14. #13
    aka The Axe
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    Man it's hard to resist the urge. I'm glad it's gratifying when I over come it though.

    Urge = burger king sounded really good.
    Beat the urge = 2 cups of mixed salad w/ half a bag of tuna - no dressing.

    Score: Fastfood: 0, Axe: 1

    Last workout was great. I can still feel it in my chest.

    didn't get to do legs last night, family stuff got in the way. So tonight will be legs and back.
    Last edited by Tethax; 05-04-2007 at 03:02 PM.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  15. #14
    aka The Axe
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    cardio:
    30m oliptical, alternating interval, med 1minute, high 2minutes
    cycle, very high intencity 2minutes x4 w/ 1 minute planks between these sets.


    bent over row
    110x12, 120x10, 120x10, 130x8, 140x6, 140x3

    lat pull down
    110x12, 120x10, 120x10

    arnold press
    db 30lbx12, db 30x10

    military press
    bb 70x10

    side lateral raise
    15x12, 15x10, 20x5, 20x5

    front lateral raise
    bb 70x8

    shrigs
    90x12, 100x10, 100x10, 110x8

    leg press
    115x12, 130x10, 130x10, 145x8, 160x6 (I never knew I was capable of making sounds that came out of me douring that last set...)

    leg extensions
    100x12, 115x10, 130x10, 130x10, 145x6, 145x6 (I was getting dizzy on the last two sets here)

    leg curls
    90x12, 100x10, 100x1 30second hold, 100x1 30second hold.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  16. #15
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    C'mon man...wheres the squattage?

    Congrats on the bf loss...keep up the good work.
    Tip: Use a sauna, if possible.

  17. #16
    aka The Axe
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    WW: Thank you. I know I'm capable of cutting more than that, so I'm fitting more cardio in than I did last month. Everywhere I read, cardio is best to do post-workout bright and early in the morning (or on an empty stomach, no food for three hours). But at a caloric deficit along with the fierce asswhoppin I do on the floor, I have no energy come post workout.

    Squats will be in the next leg workout, to alternate the leg press. Also, those lat pulldowns were back. Next week will be modified chin ups. No routine to the routine, as it goes.

    I hadn't thought of the sauna before. My gym has one, so I should use it afterall.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  18. #17
    aka The Axe
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    30 minutes of cardio, HIIT

    bench press
    120x12, 130x10, 130x12, 150x8, 160x6

    machine chest flies
    120x12, 130x10, 130x8, 140x3, 140x1 30 seconds, 140x1 30 seconds

    barbell reverse curl
    60x12, 70x10, 70x10

    barbell curl
    70x2, 70x2

    concentration curl, resistance
    35x5 on each arm, twice - let it down nice and slow, 10 second count from top to bottom.

    incline bench press
    115x12, 130x10, 145x10

    standing tricep push downs
    70x12, 70x10, 80x7, 80x1 30 seconds, 80x1 30 seconds
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  19. #18
    Just watch me ... Built's Avatar
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    You won't read ME saying to do cardio on a three-hours empty stomach!

    Now, have you read "How to do Cardio, if you must!"? Link is in my sig, and some diet info as well.

    Regarding cutting, I urge you to read Joel Marion's "Ripped, Rugged and Dense" - high rep work sucks for cutting. Keep your workouts short and heavy. I cut using an abbreviated version of Baby Got Back - total sets for the whole workout are under 20, workout takes me about 45 minutes.

    The growth hormone thing is overrated. Just keep the iron on the bar, diet properly and toss in a little strategic cardio - AFTER weights, never before!

    Good luck!

  20. #19
    aka The Axe
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    I have the page openned and begun reading it, at work. I will finish reading it through (you're a great writer by the way) and I will look for J. Marion's literature.

    I'm also reading through the "best of nutrition.." link list by the Hulk.


    ...I have read enough on these boards to recognise the insane depths to which your knowledge and experience goes. I will heed your advice and modify my workout accordingly.
    Thank you!!
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  21. #20

  22. #21
    aka The Axe
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    this afternoon's workout is going back and forth to the dictionary to the articles I've been reading.

    Actin: a globulin that is present in muscle plasma and that in connection with myosin plays an important role in muscle contraction.
    Hypertrophy: excessive growth or accumulation of any kind.
    Mitochondria: an organelle in the cytoplasm of cells that functions in energy production.
    Myogenic: giving rise to or forming muscular tissue.
    Myofibril: a contractile fibril of skeletal muscle, composed mainly of actin and myosin.
    Myosin: the principal contractile protein of muscle.
    Neurogenic: originating in a nerve or nerve tissue.
    Proliferation: the growth or production of cells by multiplication of parts.
    Sarcomere: One of the segments into which a fibril of striated muscle is divided
    Sarcoplasm: the cytoplasm of a striated muscle fiber.
    Striate: to mark with striae; furrow; stripe; streak.
    Last edited by Tethax; 05-10-2007 at 02:23 PM.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  23. #22
    Just watch me ... Built's Avatar
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    If this helps, the way I think about the whole sarcomere/sarcoplasm hypertrophy thing is as follows. It's grossly over-simplified, but it'll do.

    The sarcomere is the contractile portion of the muscle.
    The sarcoplasm is everything else.

    The sarcomere is the part that makes you strong - the more you have, the more you can lift. It is stimulated with the heavy, low-rep stuff. Sarcoplasm responds to the higher-rep-range "pump" training.

    Think of the sarcomere as the real estate, and the sarcoplasm as the amenities; the plumbing, roads, electrical ... On a bulk, you build land, then need more amenities, so you build that, which brings you farther into the real estate, so you can build more land ... this is the nature of periodized training. .. Now a cut is a deficit. On a cut, you don't go building new roads. You might not even have enough to maintain that stuff. You just want to maintain the real estate.

    This is likely wrong in more ways than I can imagine, but the analogy helped this math geek make sense out of Marion's article.

  24. #23
    aka The Axe
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    cool, I think I get it.
    I'm more a computer geek than a real estate agent, but I still dig it.
    (no pun intended)

    workout last night:

    seated cable row
    180x5, 180x5, 180x4, 180x4, 180x4

    side lats (when I do these, I take the weights above the shoulders, to the 45 degree range, hold it for a sec, then let them drop sloooow)
    40x5, 40x3, 40x3, 40x3, 40x2

    shrugs (I need to up my weight on these, 140 is clearly not my 5RM)
    140x5, 140x5, 140x5, 140x5, 140x5

    lat pull down, rear
    180x5, 180x5, 180x4, 180x4, 180x4 (was almost 3, but I cranked out 1 more)

    squats (knees did't go in front of my toes, butt was out, back was straight, shoulders were down, chest was out - the DBs went to middle of my shins)
    60x5, 60x5, 60x5, 60x5, 60x5
    ~I also did a few lunges with 60lbs. I'm getting much less clumbsy at my lunges as of late.

    Leg ext
    160x5, 160x5, 160x5, 160x5, 160x5

    leg curl
    150x2
    I felt something that didn't feel right. I didn't want to hurt myself, so I laid off the hams for this work out.

    machine shoulder press
    150x5, 150x5, 150x2, 150x1, 150x1

    15minutes of medium/high cardio.

    diet:
    Totals Cal: 2463 Fat: 98 Carb: 166 Prot: 247
    Last edited by Tethax; 05-10-2007 at 02:03 PM.
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  25. #24
    aka The Axe
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    Quote Originally Posted by Built View Post
    .. Now a cut is a deficit. On a cut, you don't go building new roads. You might not even have enough to maintain that stuff. You just want to maintain the real estate.

    This is likely wrong in more ways than I can imagine, but the analogy helped this math geek make sense out of Marion's article.
    So I want to eat to maintain my current muscle (undeveloped land), work out low reps heavy weight to get stronger during this period (work on developing the land I have) - instead of (unintentionally) trying to gain mass with med weight and high reps, since I'm not eating to compliment that workout regime in the first place.
    Then do the cardio post work out (to pave the roads that have been build and littered with debris) to lose the fat.

    ...(basically) right?
    Height: 6'4" Age: 31
    5/01/07 - 28.0% bodyfat, 276lbs
    4/01/07 - 29.6% bodyfat, 280lbs

    Goal: -lose weight-

    My Fitday Journal
    My WBB Journal

  26. #25
    Just watch me ... Built's Avatar
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    Current muscle = developed land. You just want to maintain that, keep it sticking around. Low heavy reps do this.

    Sounds like you have a close enough grasp of this to get to where you want to go.

    Good luck!

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