rapz Posted November 19, 2012 Report Share Posted November 19, 2012 So i thought i would start a journal, never really started to track progress up until the begining of this year, where diet and training became part of my lifestyle. Have played league most of my life but giving it a miss next year and wanting to concentrate on other things alongside lifting. Have been in and out the gym for the past 5 years but 2012 i decided to get my A into G and get serious. So far i have had some good results.At the begining of the year i was weighing 118kg at around 18-20% BF, i dieted down for a few months to around 12% and decided to bulk up for a bit. At the moment im attempting to lean up a bit for summer, started dieting in september and currently in week 11 of 16.Current stats:107kgs @ 10%BF189cm24yrsMaleMy goal by January was to lean up and cut down to single digit BF%, 7-8% would be ideal. Carbs are very low at this point of my diet so refeeding every 4 days at the moment. Have been having thoughts on doing some newby/entry level comps in the future, at the moment just getting the handle of training and dieting is the focus, until then....UPDATE!!ive been slack at logging progressm, will continue to log progress through my bulk, sitting at 116kgs at the moment, would like to get 120kg+ without putting on too much fat. back into it tommorrow! :grin: ...watch this space... :wink: Quote Link to comment Share on other sites More sharing options...
rapz Posted November 19, 2012 Author Report Share Posted November 19, 2012 My 1st entry, was for yesterday (sunday 19/11/12)Eats for the daym1 10 egg whites,2 whole eggs, 20g grated cheesem2 250g chicken, beans, handful of mixed nutsm3 250g chicken, beans, handful of mixed nutsm4 2.5 scoops whey proteinm5 200g chicken, 5 egg whites, mixed veg (free)m6 200g chicken, mixed veg, small handful of nuts or protein sludge (2 scoops whey, table spoon PB, table spoon of splenda, bit of water)Snacks:2 x low carb monsters (lifesavers) green tea10-12L waterSupps:Creatine 5g (pre & post workout)Pre workout of my choiceWhey protein of my choiceFish oil 8g per daymultivitamin 1 per dayLeg Day (quads & hams)warm up exercisesBB squats142.5kgs x 12162.5kgs x 10182.5kgs x 6100kgs x 17(volume set)Leg press410kgs x 10420kgs x 10420kgs x 8425kgs x 7Hack Squat120kgs (3 plates per side) x 10120kgs (3 plates per side) x 9120kgs (3 plates per side) x 8Leg extension80kgs x 1286kgs x 1086kgs x 1086kgs x 7 drop set 60kgs x 5Stiff Leg deads100kg x 10110kg x 10120kg x 8Lying leg ham leg curls58kgs x 1263.5kgs x 1274kgs x 1079kgs x 7 drop set 58kgs x 4seated leg curls54kgs x 1254kgs x 1260kgs x 10 drop set 40 kgs x 6Workout was not as intense as usual today tried to keep to 60-90 sec breaks, a few interuptions didnt help, none the less got it done :nod: squats were going good, the last set of 182.5kgs i didnt feel i was going deep enough compared to the previous two sets so i added in a volume set to really blast the legs.Overall energy was good and was limping out of the gym (always a good sign on leg day) :pfft: Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 19, 2012 Report Share Posted November 19, 2012 nice will follow this one. amen to the low carb monsters haha Quote Link to comment Share on other sites More sharing options...
rapz Posted November 19, 2012 Author Report Share Posted November 19, 2012 Back dayEats for the daym1 10 egg whites,2 whole eggs, 20g grated cheesem2 250g chicken, beans, handful of mixed nutsm3 250g chicken, beans, handful of mixed nutsm4 2.5 scoops whey proteinm5 200g chicken, 5 egg whites, mixed veg (free)m6 200g chicken, mixed veg, small handful of nuts or protein sludge (2 scoops whey, table spoon PB, table spoon of splenda, bit of water)Snacks:2 x low carb monsters (lifesavers) green tea10-12L waterSupps:Creatine 5g (pre & post workout)Pre workout of my choiceWhey protein of my choiceFish oil 8g per daymultivitamin 1 per dayWORKOUTDeadlifts160kg x 10180kg x 10200kg x 7200kg x 4 (feeling gassed) lolBB rows underhand grip105kg x 12115kg x 10125kg x 8135kg x 6Back feeling hell pumped!!T-bar rows100kg x 10110kg x 9115kg x 9 (spotted)Pull ups wide grip4 sets bodyweight until failure, usually spotted until i least reach 10 reps.narrow grip pull downs90kg x 12100kg x 8100ks x 8Stiff arm pull downs (lats)Performed FST-7 for this to really hammer my lats, as by the time i got to pull ups etc, my grip was giving way before my lats.7 sets x 54kgs x 10-12 reps.Cardio 20min HIIT cycle & rowing machineOverall a generally good workout, switched up the order of exercises today. usually start off with pull ups and leave deads towards the end. Felt a bit light headed at times, especially after deads and rowing movements, got a hell back pump :nod: energy levels are pretty good, day off tomorrow, will be doing some HIIT uphill sprints :grin: Quote Link to comment Share on other sites More sharing options...
rapz Posted November 20, 2012 Author Report Share Posted November 20, 2012 HIIT cardio session today.HIIT flat 100m sprints16 x 100m sprints all up10 x 100m sprints @ 30 seconds rest6 x 100m sprints @ 20 seconds rest ( fekkin hard!!!!) Session only lasted 20min, eats for the day were the same as the last two days, sleep has been average lately, always waking up to piss is a pain in the arse!! I suppose thats the downside of drinkin lots of water energy levels have suffered a bit as well, low carbing is taking affect, looking forward to refeed on thursday, shoulders 2mrw!! Cant wait! Quote Link to comment Share on other sites More sharing options...
rapz Posted November 21, 2012 Author Report Share Posted November 21, 2012 Shoulders & traps day.warm up exercises performedDB press40kg x 12 45kg x 10 45kg x 845kg x 8 (assisted using spotter)DB side lateral raises20kg x 1225kg x 8 drop set 20kg x 525kg x 7 drop set 20kg x 425kg x 7 (assisted with spotter) drop set 20kg x 4i tried to go heavier after 20kg, the only DB up available was 25kg so i gave it a whirl, had to check my form a couple of times and in the last set used a spotter to assist with that squeeze.Front raises using machine & camber bar 36kg x 1242kg x 1248kg x 1048kg x 10DB rear delt bent over raises4 sets @ 15kg DB's x 12 repsi try to go a bit lighter on this exercise to really engage my rear delts, in addition i can get some good reps out and blood flowing into that area.BB shrugs200kg x 12220kg x 10240kg x 8 (PB)240kg x 6I had to check my form in the last two sets as i have not done this weight before, so getting the feel of actually handling and holding this sort of weight is an experience in itself. i wont go any heavier on shrugs until i can perfect my form using this weight and get some good reps out. :nod: rope pulls35kg x 12 45kg x 10 45kg x 10I dont usually perform this exercise, but have decided to add it in every other week to hit the upper back/traps a bit more.Cardio15 min HIIT performed30secs on 30 secs off on crosstrainer and alternating with burpees (killer!!!) :shock: 10mins bicycle to warm downWORKOUT COMPLETEin the gym for 90mins today, good session and intensity. Eats for the day have been exactly the same as the past two days, looking very flat and feeling slightly hazy (if thats even a word haha), however energy levels are not too bad at this point. was suppose to have a carb up day 2mrw but i might leave this until Saturday until i do legs. Chest and triceps 2mrw then friday is a day of complete rest, looking forward to hammering my tits! wahoooo!!! \:D/ Quote Link to comment Share on other sites More sharing options...
I Declare War Posted November 21, 2012 Report Share Posted November 21, 2012 Some good weights being lifted! Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 21, 2012 Report Share Posted November 21, 2012 bloody strong mate! Quote Link to comment Share on other sites More sharing options...
rapz Posted November 21, 2012 Author Report Share Posted November 21, 2012 Some good weights being lifted!bloody strong mate!thanks guys, although my form is not 100% at times, trying to push myself is key! :wink: Quote Link to comment Share on other sites More sharing options...
rapz Posted November 22, 2012 Author Report Share Posted November 22, 2012 Biceps & Tricepsdecided to do my arms day yesterday as i worked out with the missus :shifty: will do chest on sat or sunday.Performed warm up exercises.BICEPSEZ bar curls50kg x 1255kg x 1057.5kg x 860kg x 7 (PB) :grin: DB alternating Incline curls20kg x 1020kg x 820kg x 8 (got that pump on!!) \:D/ Hammer curls32kg x 1032kg x 1032kg x 9Machine camber bar curls3 triple drop sets same weight72kg --->48kg--->36kgnot sure if this machine measured in lbs or kgs cos i dont think it would have been 72kgs lol.TRICEPSTriceps dips on bench (weighted)60kgs x 1060kgs x 1060kgs x 9Rope pull/push down36kg x 1248kg x 1048kg x 10Triceps camber bar pushdown78kg x 1284kg x 1084kg x 1092kg x 8Again this is the same machine i wasnt sure measured in lbs or kgs, same for the rope exercise.Incline skull crushers40kg x 1240kg x 1040kg x 10CARDIO15min HIIT 30 seconds on 30 off alternating between crosstrainer, rower and burpies (oh my life :oops: )WORKOUT COMPLETEGood sesh yesterday, took the misus along, shes no gym newby so was good to workout alongside someone. Intensity was good right throughout the workout, kept breaks to strictly 1min. the whole session including warmup and cardio would have gone for about 90mins. I was suprised at the intensity i could do HIIT at considering i have been on less that 30g of carbs for the last week, i will refeed on saturday when i hit legs should give me a good boost. :nod: Eats during the day were identical to every other day, except we went out for tea at the mall last night, so i went to KFC ordered 3 grilled chicken breasts and destroyed them within minutes hahaha :pfft: loving the idea of the grilled breast though, i will be back for sure! Went home and slept like a baby.....Feeling rather good today, almost like i could lift again tonight, however i will welcome my full day of rest and prepare for legs tomorrow, and better yet some dem carbs!!! yeyaaaahh!!! :dancing: Quote Link to comment Share on other sites More sharing options...
rapz Posted November 26, 2012 Author Report Share Posted November 26, 2012 jeez havent written anything since Friday....so update.FRIDAY 23rd NOV 2012I didnt end up resting on friday, just listened to my body, went and performed 15-20min of HIIT cardio, i did go home and scoff dinner, then three carb-less protein bars and a handful of nuts :oops:will continue update on seperate posts.... Quote Link to comment Share on other sites More sharing options...
rapz Posted November 26, 2012 Author Report Share Posted November 26, 2012 SAT 24th NOV 2012Carb up day!!! weighed myself first thing in the morning, came in at 103.7kg, my scales are fairly accurate, this is the lightest i have been since i was 16!! i ate like a monster today, on carb up days i dont count any calories, just drop protein a bit, and as much fat as possible. i try to hit between 700-1000g carbs :shock: eats went like this.m1, 100g nutrigrain, 500ml trim milk with 2 scoops whey proteinm2, subway footlong double meat chicken teriyaki, white chocolate macdamia cookie pie :twisted: 250ml trim milk 1 scoop whey.m3, post workout shake 500ml trim milk with 2 scoops whey, 100g nutrigrain.m4, chicken rice ball, grilled chicken breast from KFC.m5, 1 & 1/2 cups of basmati rice, 200g chicken, bagel, bbq sauce.snacks: went out to a 21st didnt drink but consumed 4 sugar free V's, 2 small club sammies with egg, came home around 3am smashed another bowl of 100g nutri grain and 2 scoop protein shake with 500ml trim milk.I dont even wanna think of the calories!! haha but i run no carb usually for 6-8 daya straight so needed a good refeed, felt bloated, but i felt like i needed the energy. weighed myself later that day, 108kgs!!! yussss!!!!did a legs session today, always do legs on carb up, helps me hammer dem hard! :nod: Legs (quads and hams)BB Squats145kg x 10162.5 x 10162.5 x 8162.5 x 8Leg extension single leg45kg x 1245kg x 1045kg x 1045kg x 9Leg press400kg x 8400kg x 8400kg x 7400kg x 6Lunges50kg x 1050kg x 1050kg x 8Lying hamstring curl56kg x 1260kg x 1266kg x 1066kg x 10Seated hamstring curl70kg x 1280kg x 1080kg x 1080kg x 8SLDs115kg x 10120kg x 8120kg x 8WORKOUT COMPLETEdid not perform cardio, i rarely do on leg and carb up days. I didnt go as heavy as i could on squats today i really wanted to get the reps out today so i stayed a bit lighter. I do legs at different gyms week to week so this week 400kg on the leg press felt a bit different and i didnt rep out as much as i would like, maybe it wasthe fact that my quads would have been quite fatigued from squats and leg extensions... i dunno?? One of the usual hamsring machines was broken today so i just up the sets in the other exercises to make up for it.Overall good session, sweated like fuaarrk! had an awesome pump in the legs and energy levels were awesome! walked out of the gym legs shaking hehehe Quote Link to comment Share on other sites More sharing options...
rapz Posted November 26, 2012 Author Report Share Posted November 26, 2012 Sunday 25th NOV 2012chest and calvesflat DB press50kg x 1256kg x 856kg x 7 drop set to 30kg x 5Incline DB press40kg x 1040kg x 840kg x 840kg x 8Incline DB flys30kgs x 1130kgs x 930kgs x 830kgs x 7cable flys36kgs x 836kgs x 836kgs x 7pec dec flys75kg x 1075kg x 975kg x 8standing calve raises166.5kg x 11166.5kg x 10166.5kg x 9166.5kg x 7seated calf raises50kg x 1250kg x 1250kg x 1150kg x 11CARDIO15min HIIT on bicycle 30seconds on 30 off10min steady state cardioWORKOUT COMPLETEEats for the day, went back to normal diet, was mums bday dinner and we went to this asain place, ordered a straight pork dish and a steamed chicken, smasehd the pork and a bit of the chicken, couldnt measure or weigh it, just ate enough til i was satisfied but not full, this was my post workout meal, didnt eat any rice just a bit of veges on the plate.Big session on chest today, sleep was a bit shit lastnight due to getting home late etc etc. had to get it done though, stamina was awesome throughout workout, i thank the carbs for that lol, cardio was intense, sweated like a pig again today, all in a days work, rest day tommorrow Quote Link to comment Share on other sites More sharing options...
rapz Posted November 26, 2012 Author Report Share Posted November 26, 2012 MONDAY 26th NOV 2012so today is tuesday the 27th and finishing the last of my updates since friday, i have freaking huge DOMS in my chest and a bit in my calves :boohoo: anywho monday was rest day (from lifting) so just did cardio, 20 min HIIT alternating between crosstrainer and rower, 30 seconds on 30 seconds off, the finishd off with 5-10min steady state.Crazy cardio session was short and intense, managed to almost have a heart attack...but i survived! loleats for the day are back to no/low carb as per usual getting in 5-6 meals per day. happy days Quote Link to comment Share on other sites More sharing options...
rapz Posted November 27, 2012 Author Report Share Posted November 27, 2012 TUE 27th NOV 2012Back dayCompleted a back session today, went to my old league gym, has a good assortment of machines they dont have at the other one so i mixed up my back workout a bit today, shock the body a bit and adds in some variety.I used the Super Anabololic Workout pre-workout formula today from the new suppplement shop in town, whom are the only supplier of european produts in the southern hemispehere, so it was my first time trying this, and i was quite impressed with my stamina throughout the workout and felt strong, no comedown either which was a bonus.Workout went like this.....performed warmupsLat Pulldowns110kg x 12120kg x 10130kg x 8130kg x 8 (spotted)Narrow underhand grip pulldown (camber bar)110kg x 10110kg x 8110kg x 8DB One arm rows50kg x 1265kg x 1065kg x 1065kg x 9Machine seated row110kg x 12120kg x 8-10 (couple of forced reps spotted)120kg x 8-10 (couple of forced reps spotted)Deadlifts180kg x 8180kg x 6180kg x 5Hyper extensions20kg plate + bodyweight x 12reps20kg plate + bodyweight x 12repsCARDIO20min HIIT 30 seconds on 30 seconds off, alternating between crosstrainer and burpees.WORKOUT COMPLETEspent about 1.5hrs including cardio in the gym today, again felt strong, mixed up the workout a bit, i left deadlifts until the end today and again my lifts were not as strong as last week compared to starting the workout with deads. Threw in some hyper extensions at the end to really hit lower back as im lagging in this area. Loved being able to use lat pulldown machine again, have been doing pull ups for the last feew months so a good change, lats are DOMSland today.Eats were really good yesterday still dieting down, at times i snacked on a few extra almonds, i know these are calorie dense so i have to watch this :nod: Hitting delts and traps today, feeling amped and cant wait to finish work!! yehhhhh :computer: Quote Link to comment Share on other sites More sharing options...
rapz Posted February 4, 2013 Author Report Share Posted February 4, 2013 ive been a slack C**T and not filling this out, tommorrow i will once again log my progress and eats. bulking at the moment sitting at 116kgs. Felt like i hurt my back a bit yesterday while doing hammies and calves, in particular on SLD's. every time i hunch over or round my back i get a sudden pain, taking today off lifting, see how it feels tommorrow. :nod: Quote Link to comment Share on other sites More sharing options...
rapz Posted February 6, 2013 Author Report Share Posted February 6, 2013 weighed in this morning 117.0kg on the dot weight is going up :grin: I did delts and biceps on tuesdayDB seated press32x1240x1250x850x8 two forced reps50x6 two forces repsSmith machine behind the neck press60x1280x1082.5x10 two forced reps85x8 two forced repsDB side raises15x1220x1220x1220x10DB rear delt raises15x1215x1217x1017x10BB bicep curl30x1240x1250x1060x8 with 2 negatives60x7 with 3 negatives DB incline curl (single arm)17.5x1220x1020x10DB hammer curl27.5x1030x1030x10Workout was about 90 mins today not as quick as i would like my training partner is still learning and we like to go through the movements before jumping into it. Biceps were pumping after the first exercise, overall a decent workout.eats...... im consuming 4500+ cals per day at the moment each day is fairly similar, i wont post up each meal but rather what i consumed over all.BFast500ml banana milk2 scoops whey1 tablespoon PBhandful frozen berries1 cup oats1T honeyLUNCH and MID ARVO600g chicken breast300g mixed veg- peas carrots corn beans3 cups basmati ricebbq saucepre workout3 weetbix2 eggs1 scoop wheybanana300ml trim milkpost workout shake2 scoops whey500ml trim milk60g simple carbsdinner250-300g meat200g carbs usually potato/kumara/ricesalad or greensbefore bed1 cup cottage cheese1T PBworks out to be over 4500 cals, i track all of my foods via myfitneess pal on my iphone. Quote Link to comment Share on other sites More sharing options...
rapz Posted February 6, 2013 Author Report Share Posted February 6, 2013 Yesterday i did chest and tricepsBB incline bench60x15100x12130x8 1 forced rep132.5x6 1 forced rep132.5x6 1 forced repDB incline bench50x1050x10 2 forced reps50x 10 2 forced repsDB flat flyes30x1232.5x1032.5x1032.5x10Machine seated press80x1290x10Cable flyes17.5x1220x1020x1020x8tricep cable pushdown40x1250x1050x8single hand push down (assisted chin machine)50x1260x1060x8seated overhead extensions (tricep bar)20x1540x1040x1040x8rope pulldowns32x1032x1032x8consumed 4500+ cals today similar eats to yesterday except i didnt have cottage cheese and PB and had a double whopper instead! :pfft: had a mad chest pump and tried something new with triceps i saw on a youtube vid, single arms pushdowns on the assisted chin machine, got an excellent contraction and enjoyed this exercise hard as fuark! :nod: Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted February 6, 2013 Report Share Posted February 6, 2013 Yesterday i did chest and tricepsconsumed 4500+ cals today similar eats to yesterday except i didnt have cottage cheese and PB and had a double whopper instead! :pfft: had a mad chest pump and tried something new with triceps i saw on a youtube vid, single arms pushdowns on the assisted chin machine, got an excellent contraction and enjoyed this exercise hard as fuark! :nod:I also like the single arm tricep extensions can focus on the contraction a little bit more IMO. Good lifts on the incline btw. Quote Link to comment Share on other sites More sharing options...
rapz Posted February 7, 2013 Author Report Share Posted February 7, 2013 Yesterday i did chest and tricepsconsumed 4500+ cals today similar eats to yesterday except i didnt have cottage cheese and PB and had a double whopper instead! :pfft: had a mad chest pump and tried something new with triceps i saw on a youtube vid, single arms pushdowns on the assisted chin machine, got an excellent contraction and enjoyed this exercise hard as fuark! :nod:I also like the single arm tricep extensions can focus on the contraction a little bit more IMO. Good lifts on the incline btw.Yeah i really enjoyed that exercise, will be doing it again in the future. Have been focusing on my incline bench to bring up the upper pec region, in the past all i have done is flat , i have a more developed lower chest if that makes sense?? lol just tryna balance things out. Quote Link to comment Share on other sites More sharing options...
DIANABOL Posted February 7, 2013 Report Share Posted February 7, 2013 I also like the single arm tricep extensions can focus on the contraction a little bit more IMO. Good lifts on the incline btw.Yeah i really enjoyed that exercise, will be doing it again in the future. Have been focusing on my incline bench to bring up the upper pec region, in the past all i have done is flat , i have a more developed lower chest if that makes sense?? lol just tryna balance things out.How the hell do you do single arm dips on the assisted Chin up machine? Quote Link to comment Share on other sites More sharing options...
rapz Posted February 7, 2013 Author Report Share Posted February 7, 2013 Yeah i really enjoyed that exercise, will be doing it again in the future. Have been focusing on my incline bench to bring up the upper pec region, in the past all i have done is flat , i have a more developed lower chest if that makes sense?? lol just tryna balance things out.How the hell do you do single arm dips on the assisted Chin up machine?Sorry man, i didnt word it right. What i do is use the foot placement area on the assisted chin up machine, place one hand on it and press down, the momentum from the weight stack brings it back up as if you were doing assisted chins. Quote Link to comment Share on other sites More sharing options...
tomleegolf Posted February 7, 2013 Report Share Posted February 7, 2013 Nice shoulder presses man! 50s are baws Quote Link to comment Share on other sites More sharing options...
rapz Posted February 7, 2013 Author Report Share Posted February 7, 2013 Nice shoulder presses man! 50s are baws50s got me grunting :shifty: Hit quads yesterday..I think i hurt my back last sunday after i did hamstrings and calves, certain positions would send me in pain, felt like muscle spasms, had a couple days rest.Yesterday i didnt go as heavy on legs as i usually would i just kept the reps up, still a good workout.Leg extensions60x1570x1580x1290x12100x10110x8BB squats60x15100x15140x12140x12140x12Leg press (narrow stance)200x15400x12 (knees wrapped)440x10 (knees wrapped)490x8 (knees wrapped)Smith machine squat (narrow stance)60x12 (legs are feeling gassed at this point )100x8100x8100x8 Lunges Superset with Jefferson squats30x1230x12Jefferson squats20x1220x12Overall a good workout even though weight wasnt as heavy as usual, was still able to work hard :nod: . Extended our rest periods during squats and leg press to 2 min, i felt this more beneficial as ive recovered a bit more by then. Back felt pretty good throughout the workout i was pleased :grin: Managed to consume 4500+ calories today, meals stay pretty consistent most days and if i chooose to have an extra meal or takeaway i dont say no 8) Quote Link to comment Share on other sites More sharing options...
rapz Posted February 10, 2013 Author Report Share Posted February 10, 2013 Did Back last friday forgot to update...Wide grip pull upsBWx10BWx10 (spot for 2)BWx10 (spot for 4)BWx10 (spot for 5)Wide grip lat pulldowns80x12105x10110x10 (2 forced reps)100x10 (2 forced reps)Narrow Grip pulldown80x12100x10100x10105x8T Bar rows3 plates (60kg)x 125 plates (100kg)x 126 plates (120kg) x 106 plates +10kg (130kg) x 8Wide grip seated row70x1280x1090x890x8FST-7 stiff arm pull downs25x1225x1225x1025x1025x1025x1025x10Primary forcus was width today, i usually do at least one more rowing movement but decided to go with FST-7, massive pump from this and have been feeling the DOMS the last two days :nod: still didnt go too heavy today as my back is not yet 100%, im doing posterior chain tonight so will do some deads and hypers to work my lower back a bit.got 4500+ cals in for my eats, this is my 4th day in a row, took the whole weekend off lifting, got pissed for the first time in a while in the weekend, felt like shit yesterday and ate pretty shit on the weekend as well, i would have got 4500 cals in both days, however the food i consumed with shithouse,back on the horse today, wont be drinking for a long time Quote Link to comment Share on other sites More sharing options...
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