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  1. #421
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 8, then 60kg for a top set of 11, adding a rep once again, new PR. Backoff set with 45kg for 12.


    Dumbbell OHP, 22kg for 7, 7, adding a rep to both of these as I feel it's fine to do without impacting performance on the top set. 28kg for a top set of 8 afterwards, then 24kg for 10 - no PR here. JM press going up in weight again, 45kg for 3 sets of 10, 12, 11. Very happy with this.


    Paused laterals with 10kg for 10, 13, PR, then 6kg half reps at the top for 18 reps, adding a rep on this one too. Bar pushdowns with 30kg for 12 then 35kg for 12, 12, good stuff. Reverse pec deck to finish, 45kg for 12, 60kg for 9, adding a rep, then 65kg for 13, 11, adding a rep to the third set.


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    Pull day. Hammerstrength pulldowns, 80kg for 8, then 90kg for 7, then top set with 102.5kg for 9 reps, sickening PR, then 80kg backoff set for 12, another PR. Leg curls 85kg for 8, then 100kg for 8, 8.5 - my best ever, then up to 75kg using a slow concentric for 12 reps.


    Hammerstrength row with 80kg for 11, then 105kg for 11, 11. Leg press on the life fitness leg press for high reps once again, going up 15lb in weight to 180lb which I managed for 3 sets of 19, awesome PR considering I did 165lb for 20, 20, 20.

    Concentration curls with 14kg for 8, then 18kg for 11. Instead of doing another set with 18kg, I dropped back to 14kg for a final set of 8 reps, (I couldn't do any more), & this felt fucking crazy. Like when you do a very good bicep exercise with such a powerful contraction at the top that you can't help but think of your biceps as literal balls of muscle. Bicep gains recently have been stalling so I think I need to revert to a single top set after an initial acclimation set, & a backoff set at the end. Concentration hammer curls, 14kg for 7 then 16kg for 8, 7, a little regression here from the fatigue on concentration curls I think.
    Last edited by Zee Why Zee Zee; 2021-09-22 at 06:38 AM.
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  2. #422
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this morning. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 9, adding a rep to this acclimation set, then 60kg for a top set of 12, adding a rep once more & getting a new PR. 65kg will be my new weight on my top set next push day. Backoff set with 45kg for 13, adding a rep here.


    Dumbbell OHP, 22kg for 7, then 24kg for 6, upping the weight a little on my second acclimation set. 30kg dumbbells for my top set for 5 reps as I was itching to use them after all this time, then 24kg for 11 backoff set, PR here. JM press with 45kg for 3 sets of 10, 12, 12. I think I'll jump straight to 50kg next time.


    Paused laterals with 10kg for 10, 14, PR, then 6kg half reps at the top for 17 reps, losing a rep here from fatigue. Bar pushdowns with 30kg for 12 then 35kg for 13, 11, gaining a rep on the first top set but losing one on the second. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 10, 10, first time touching this weight on this movement.


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    Pull day. Hammerstrength pulldowns, 80kg for 10, deciding to add two reps to this first acclination set, then 95kg for 7, adding 5kg to this one, then top set with 105kg heavier than ever, for 8 & a half, then 80kg backoff set for 13, adding a rep here. Leg curls 85kg for 8, then 100kg for 9, 8, adding a rep to the first heavy set, then 75kg using a slow concentric for 13 reps, adding one rep here.


    Hammerstrength row with 80kg for 12, then 110kg for 11, 11. Leg press on the star trak leg press as the other one was down, 100kg for 20 then 110kg for 20, 16, nice.

    Concentration curls with 14kg for 8, then 18kg for 8 - must've had some heavy fatigue still from last session, then 14kg again for 8. Concentration hammer curls, 14kg for 7 then 16kg for 7, slight regression, then 12kg for 10.
    Last edited by Zee Why Zee Zee; 2021-09-25 at 08:17 PM.

  3. #423
    Senior Member 'snot that bad's Avatar
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    Quote Originally Posted by Zee Why Zee Zee View Post
    Push day this morning. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 9, adding a rep to this acclimation set, then 60kg for a top set of 12, adding a rep once more & getting a new PR. 65kg will be my new weight on my top set next push day. Backoff set with 45kg for 13, adding a rep here.


    Dumbbell OHP, 22kg for 7, then 24kg for 6, upping the weight a little on my second acclimation set. 30kg dumbbells for my top set for 5 reps as I was itching to use them after all this time, then 24kg for 11 backoff set, PR here. JM press with 45kg for 3 sets of 10, 12, 12. I think I'll jump straight to 50kg next time.


    Paused laterals with 10kg for 10, 14, PR, then 6kg half reps at the top for 17 reps, losing a rep here from fatigue. Bar pushdowns with 30kg for 12 then 35kg for 13, 11, gaining a rep on the first top set but losing one on the second. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 10, 10, first time touching this weight on this movement.


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    is that the chest press machine?

    What kind of weight do you think you'll be able to pause bench?

  4. #424
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this evening. Chest press, 70kg for 8, then single-arm cross-body style with 55kg for 9, then 65kg for a top set of 9 - my first time touching this weight since resetting my form on this exercise. From experience I can say hitting a weight for 12 means I can hit the next weight up for 8, so getting 9 reps here is nice. Backoff set with 45kg for 14, adding a rep here.


    Dumbbell OHP, 24kg for 6, 6, upping the weight from 22kg to 24kg on my first acclimation set. 30kg for my top set for 5 reps, tried for 6 but failed, then 24kg for 10 & a half, guess I was extra fatigued. JM press with 50kg for the first time ever, managing 3 sets of 8, 9, 9. I'm gonna stop using a thumbless grip now.


    Paused laterals with 10kg for 10, 15, adding a rep to the top set, then 6kg half reps at the top for 18 reps. Bar pushdowns with 30kg for 12 then 35kg for 13, 12, gaining a rep on the first top set & maintaining my performance on the second set. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 11, 11, awesome PR.


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    Just did my pull day about 20 minutes after getting the second vaccination this afternoon. Perfect time to do it since I hear the day after or two days after, you feel a little down. Not my experience with the first vaccine, so we'll see how the second one goes. Hammerstrength pulldowns, 80kg for 10, then 95kg for 7, then top set with 105kg for 9, then backoff set with 85kg for 10, increasing the backoff set weight by 5kg. Leg curls 85kg for 8, then 100kg for 9, 9, adding a rep to the second heavy set, then 75kg with slow concentric for just 10. I know exactly what happened here. I was using a perfect cadence this time around whereas previously I'd done the two second concentric like a 1 second concentric to get it half way, & another 1 second concentric to finish it.


    Hammerstrength row with 80kg for 12, then 110kg for 11, 12, PR. Leg press on the life fitness leg press with 195lb, a 15lb jump from my last time on this with 180lb, for 3 sets of 19, 19, 15. Great jump on this.

    Concentration curls with 14kg for 8, then 18kg for 7 then 14kg for 9. I'm obviously under-recovering on my curls. I skipped concentration hammer curls & did 4 sets on two different curl machines, (preacher curl machines) - a cybex one which must have been 40 years old which sucked and a star trak one which was pretty good. I might do more of this in the future. May need to lower the volume.

    Quote Originally Posted by 'snot that bad View Post
    is that the chest press machine?

    What kind of weight do you think you'll be able to pause bench?

    I'm really not sure. This machine does have people chest pressing less weight than they can bench though, (talking about regular chest press, not the single arm across the body version I also do, where if you doubled the weight it'd definitely be more than I can bench). Also I pause my reps on chest press.


    I don't really care to try because my attempt still wouldn't be maximal since my CNS is totally untrained on bench, so it'd take several sessions to get that back, & I don't care enough about it to make that sort of commitment. But in my calisthenics days back in February this year on a spontaneous gym trip I benched 90kg for 7 as a one time thing while doing one arm pushups as my chest builder at the time. Maybe 100kg for 6. But I don't know.
    Last edited by Zee Why Zee Zee; 2021-09-29 at 04:30 AM.
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  5. #425
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day this morning. Chest press, 70kg for 9, adding a rep to this acclimation set, then single-arm cross-body style with 55kg for 9, then 65kg for a top set of 10, adding a rep on top of my previous performance. Backoff set with 50kg for 10, going up in weight on this one too.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 6, new PR, & then 24kg for 12, another PR. JM press with 50kg for 3 sets of 8, 10, 9, adding a rep to the second set.


    Went to machine laterals to hit the side delts. I'm managing the 10kg dumbbells for 15 reps on dumbbell laterals & using heavier more bulky dumbbells & making the exercise slightly worse isn't something I wanna bother with, so did machine laterals with 90lb for 12, 100lb for 13 & 110lb for 9. Bar pushdowns with 30kg for 12 then 35kg for 13, 13, adding a rep to the second set. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 12, 11, adding a rep to the first heavy set.


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    Pull day completed this morning. Second vaccination was 4 days ago & so far I've felt nothing. Any sort of illness or lethargy that people talk about has totally evaded me somehow, maybe it's the vitamin D supplementation.


    Hammerstrength pulldowns, 80kg for 10, 95kg for 7, then top set with 107.5kg, heavier than ever, for 8 & 1/2 reps, then backoff set with 85kg for 11, adding a rep here. Leg curls 85kg for 8, then 100kg for 10, 9, adding a rep to the first heavy set, then 75kg with slow concentric for just 9 reps, but possibly even better control than last time.


    Hammerstrength row with 80kg for 12, then 110kg for 12, 12, adding a rep to the first heavy set. Leg press on the life fitness leg press with 210lb, another 15lb jump, for 16, 16, 14.

    Preacher curls on the startrak machine today, 35kg for 12, 40kg for 8 & 30kg for 9. I stayed on the machine and used a hammer grip for 3 sets of machine hammer preacher curls, with 30kg for 10, 35kg for 9 & 25kg for 11 reps.
    Last edited by Zee Why Zee Zee; 2021-10-02 at 06:59 PM.

  6. #426
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day after work yesterday. Chest press, regular style, 70kg for 9, adding a rep to this acclimation set, then single-arm cross-body style with 55kg for 10, adding a rep to this one, then 65kg for 11, new PR. Backoff set with 50kg for 11, adding a rep here also.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 6, matching last session, then 24kg for 11. JM press with 50kg for 3 sets of 8, 11, 9, managing to add a rep to the second set once again.


    Machine laterals with 100lb for 13, 110lb for a top set of 10, adding a rep on last session, then 100lb for 13. Bar pushdowns with 30kg for 12 then 35kg for 14, 13, adding a rep to the first heavy set. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 13, 11, adding a rep to the first heavy set.


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    Pull day completed after work today. Hammerstrength pulldowns, 80kg for 10, 95kg for 7, then top set with 107.5kg, heavier than ever, for 9 reps, new PR, then backoff set with 85kg for 12, adding a rep here too. Leg curls 85kg for 8, then 100kg for 10, 9 & 1/2, adding a rep to the first heavy set, then 75kg with slow concentric for just 8 & 1/2 reps, damn the heavy sets must've thrashed me.


    The hammerstrength row was busy so I went to the leg press on the life fitness leg press. This time I stuck with 210lb. Last session I hit it for 3 sets of for 16, 16, 14, & today somehow I managed 3 sets of 17, 18, 18 with the same load, massive improvement. the only thing I've changed is I've moved to these higher reps done with a piston style form & it seems to be working very well. Onto Hammerstrength row going straight to 100kg on the first set for 11 reps, then going 10kg heavier than ever, & doing 120kg for 110kg for 10, 11, solid performance.


    Preacher curls on the startrak machine, 35kg for 12, 40kg for 8 & 1/2, (I had to try for 9 but it wasn't looking my way), & 30kg for 9. Hammer grip machine preacher curls after, with 30kg for 10, 35kg for 10, & 25kg for 11 reps.
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  7. #427
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this morning. Chest press, regular style, 70kg for 9, then single-arm cross-body style with 55kg for 10, adding a rep to this one, then 65kg for 12, but had to shift my body a little on the right arm, not super comfortable calling it a PR definitively, although I definitely did more than last time. Backoff set with 50kg for 11.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7, achieving an all-time PR on this today, then 24kg for 11. JM press with 50kg for 3 sets of 9, 12, 9, adding a rep to the first & second set.


    Machine laterals with 100lb for 13, 100lb again for a top set of 14, then 90lb for 13 to finish. Bar pushdowns with 30kg for 12 then 35kg for 14, 13 - tried 14 but couldn't lock it out. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 13, 12, adding a rep to the second heavy set.


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    Pull day done this morning. Hammerstrength pulldowns, 80kg for 10, then going up to 100kg for the second acclimation set for 7 reps, then top set with 110kg, heavier than ever, for 8 reps, then went up in weight by 5kg on the backoff set, going up to 90kg for 10 reps. Leg curls with 85kg for 8, then 100kg for 10, 10, adding a rep to the second heavy set, then 75kg with slow concentric for 9 reps.


    Leg press on the life fitness leg press, going up to 225lb for 3 sets of 16, 18, 17 - feeling pretty good about this considering my previous best was 210lb for 17, 18, 18. Adding weight & barely losing reps is good in my book. Hammerstrength row, 100kg on the first set for 12 reps, then 120kg for 110kg for 11, 11, adding a rep to the first heavy set.


    Preacher curls on the startrak machine, 35kg for 12, 40kg for 10, big PR adding a rep & a half, & 30kg for 10, adding a rep here too. Hammer grip machine preacher curls after, with 30kg for 11, 35kg for 11, & 25kg for 12 reps, adding a rep to each set.
    Last edited by Zee Why Zee Zee; 2021-10-09 at 08:01 PM.
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  8. #428
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this morning. Chest press, regular style, 70kg for 10, deciding to add a rep to this acclimation set. I'll stick to this for a time, then will probably go to 75kg for 8., Single-arm cross-body style chest press with 55kg for 10, then 65kg for 12, better form than last time, I definitively feel good about going up in weight now. Backoff set with 50kg for 10.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7, not expecting to get a PR since I PR'd just 3 days prior, then 24kg for 12 backoff set. JM press with 50kg for 3 sets of 9, 13, 10, adding a rep to the second & final set.


    Machine laterals with 100lb for 13, 110lb for a top set of 12, adding a rep, then 90lb for 16, solid PR here too. Bar pushdowns with 30kg for 12 then 35kg for 14, 14, new PR here, time to up the weight to 37.5kg. Reverse pec deck to finish, 50kg for 12, 60kg for 9, then 70kg for 13, 12, same as last time, no reps added to either heavy set.


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    Pull day completed after work today. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 110kg where I managed a top set of 9, PR, followed by backoff set with 90kg for 10 reps. Leg curls going up on my acclimation set, 90kg for 8, then 100kg for 11, 9, adding a rep to the first heavy set but losing one on the second, so no PR, then 75kg with slow concentric for 9 reps, no PR here either.


    Hammerstrength row, 100kg on the first set for 12 reps, then 120kg for 110kg for 12, 11, adding a rep to the first heavy set once again. Leg press on the life fitness leg press, 225lb once again, this time for 3 sets of 18, 18, 18, adding two reps to the first set & 1 to the third, sickening PR, I'll go up in weight next time.


    Preacher curls on the startrak machine, 35kg for 12, 40kg for 10, same as last time, & 30kg for 9 - 1 fewer than last time, but this time around I was going deeper at the bottom on all the sets. I think my bicep flexibility has improved since I started these so I plan to make the most of that with a deeper ROM. My biceps were killing me after these in a more powerful way than before. Hammer grip machine preacher curls after, with 30kg for 11, 35kg for 11, & 25kg for 12 reps, same as before. My biceps were making showering after difficult, this is a crazy sensation.
    Last edited by Zee Why Zee Zee; 2021-10-13 at 02:47 AM.

  9. #429
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this morning. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, adding 5kg on this acclimation set, then 70kg for a top set of 8, feeling hard but tight on form tol. Backoff set with 50kg for 11.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7, then 24kg for 11 backoff set. JM press with 50kg for 3 sets of 10, 14, 10, adding a rep to the first & top set.


    Machine laterals with 100lb for 13, 110lb for a top set of 12, then 90lb for 17, adding one rep on this set. Bar pushdowns going up in weight, 32.5kg for 12 then new weight 37.5kg for 12, 10. Reverse pec deck to finish, 50kg for 12, 65kg for 9, going up 5kg on this acclimation set, then 75kg, heavier than ever, for 10, 10.


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  10. #430
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day completed this morning. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 112.5kg for 7 & 1/2 reps, couldn't quite hit 8. I was concerned my top set form wasn't super tight on previous recent sessions so this one was very tight. Backoff set with 90kg for 10 reps afterwards. Seated leg curls, 90kg for 8, then 100kg for 10, 10 & 1/2, almost managing 11 reps on the second heavy set, PR, then 75kg with slow concentric for 8 reps, losing a rep here.


    Hammerstrength row, 110kg on the first set for 9 reps, then 120kg for 110kg for 12, 12, adding a rep to the second heavy set - but I think it's time to revert to a single 'top' set on this movement, (acclimation set, top set, backoff set). Leg press on the life fitness leg press, this time with 240lb, felt heavier than the number of reps I actually ended up getting - 3 sets of 17, 17, 16.


    Preacher curls on the startrak machine, 35kg for 11, (dropping a rep here to lower the RPE on my acclimation set), 40kg for 11, sickening PR, & 30kg for 9. Hammer grip machine preacher curls after, with 30kg for 10, 35kg for 10, & 25kg for 11 reps.
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  11. #431
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done after work today. I was sleepy-tired, but went in there & it went well. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 9, adding a rep to this & securing a new PR. Backoff set with 50kg for 11.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7 - tried for 8 but couldn't manage it. Still, this is the first time I've tried for 8 based on how the 7th rep felt, so it's a good sign. 24kg for 11 backoff set. JM press with 50kg for 10, then 55kg for the very first time, for 9 reps, then 50kg for 10 to finish up.


    Machine laterals with 100lb for 13, 110lb for a top set of 12 - tried for 13 but only managed a half rep, then 90lb for 16, no dice on this one either. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 11, adding a rep to the final set here. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg, heavier than ever, for 11, 10, adding a rep to the first heavy set.


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    Pull day completed this morning. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 112.5kg for 8 reps. Backoff set with 90kg for 10 reps. Seated leg curls, 90kg for 8, then 105kg. heavier than ever, for 9, then 100kg for 10, then 75kg with slow concentric for 7 & 1/2 reps.


    Hammerstrength row, 110kg on the first set for 9 reps, then 130kg, heavier than ever, for 9, 9. Leg press on the life fitness leg press, this time with 240lb, for 17 reps on the first set. However I made an adjustment & I lowered the seat position to increase the ROM. Previously I'd avoided going this deep due to feeling tight in the lower back, (alleviated by going lighter), & that I was pushing too much with the front of my foot, (alleviated by bringing my feet slightly higher). I did only 225lb for 10 reps, then 210lb for 12 reps to finish up. I like this. I'd rather thrash my muscles than my CNS from leg pressing not as deep as I'm capable of.


    Preacher curls on the startrak machine, 35kg for 11, (dropping a rep here to lower the RPE on my acclimation set), 40kg for 12, I don't know how I managed this, & 30kg for 9. Hammer grip machine preacher curls after, with 30kg for 10, 35kg for 10, & 25kg for 12 reps, adding a rep to the last set.
    Last edited by Zee Why Zee Zee; 2021-10-20 at 03:40 AM.
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  12. #432
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this morning. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 10, adding another rep for a new PR. Backoff set with 50kg for 11.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for 7, & 24kg for 10 backoff set - despite my volume not being very high, it may still be higher than optimal considering I got a little less than last time. JM press with 50kg for 10, then 55kg for 10, then 50kg for 11. Very minor form shift - I shifted my hand position so instead of the bar going perfectly horizontally across my palm, it now goes from slightly higher up on the thumb side, to slightly closer to the wrist on the pinkie finger side, feels better on the wrists that way.


    Machine laterals with 100lb for 13, 110lb for a top set of 13, then 90lb for 14 - so a PR on the top set, but losing a couple reps on the backoff set. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 12, adding a rep to the second set. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg, heavier than ever, for 10, 11, same as before except this time 11 reps was on the finals set.


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  13. #433
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day done this morning. It wasn't awesome as I'd had a big night before, (birthday celebrations), but wasn't a disaster either. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 112.5kg for 8 reps - last rep was hard enough that I didn't even try for 9. Backoff set with 90kg for 10 reps. No PR here unfortunately. Seated leg curls, 90kg for 8, then 105kg for 10 reps, PR, then 100kg for 10, then 75kg with slow concentric for 7 & 1/2 reps once again.


    Hammerstrength row, 110kg on the first set for 9 reps, then 130kg for 9, 10, adding a rep to the final set. I'd lowered the seat slightly so the weight was getting pulled higher. Normally this would mean less weight, but with the previous higher seat position, I still had that intent of pulling to hit my mid-back, so lowering the seat actually reduced the inefficiency of my hands not being aligned to my elbows. Leg press on the life fitness leg press with deeper machine depth, 195lb for 12, 12, 15.


    Preacher curls on the startrak machine, 35kg for 11, 40kg for 12 once again, & 30kg for 10, adding a rep here. Hammer grip machine preacher curls after, with 30kg for 10, 35kg for 11, new PR, & 25kg for 12 reps.
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  14. #434
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done this evening after work. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11, securing a new PR. Backoff set with 50kg for 12 reps, adding a rep here too.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for just 6, & 24kg for 10 backoff set. I think my form is self correcting, I'm going deeper & bringing my elbows in a bit, & pronating as I press. The only downside is that I don't know how much harder this is compared to my previous best with slightly worse form. Onto JM press with 50kg for 10, then 55kg for 11, new PR, then 50kg for 11. I'm continuing to try an ez bar style grip on the straight bar & a slightly closer grip.


    Machine laterals with 100lb for 13, 110lb for a top set of 13 & 1/2, tried 14 but no dice, then 90lb for 14 - well out of steam here. Bar pushdowns with 32.5kg for 12 then 37.5kg for 13, 12, adding a rep to the first heavy set. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg for 12, 11, adding two reps for quite possibly the sickest PR of the workout.


    ---------------------------------------------------------------------------------------------------------------------------------------------


    Pull day done this evening after work. Solid day all in all. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 112.5kg for 9 reps, finally securing a new PR. Backoff set with 90kg for 11 reps. Seated leg curls, 90kg for 8, then 105kg for 8, 95kg for 8 & 75kg with slow concentric for 8. On this, I positioned the seat slightly further forward for the first time, since my lower back was coming off the seat previously.


    Hammerstrength row, straight to 3 plates a side, 120kg for 8 reps, then 130kg for 10, 10, adding a rep to the first heavy set. I'd lowered the seat slightly so the weight was getting pulled higher. Leg press on the life fitness leg press still using the deeper machine depth, 195lb for 16, 17, 18, absolutely crushing 12, 12, 15 last time. Such insane progression that I attribute it 99% to CNS stuff, getting slightly more used to this joint angle specificity that I could just push harder period.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 10 for a new PR, & 30kg for 10. Hammer grip machine preacher curls after, with 30kg for 11, 35kg for 13, new PR, & 25kg for 12 reps. Solid curl PRs.
    Last edited by Zee Why Zee Zee; 2021-10-27 at 04:14 AM.

  15. #435
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Did push day several days ago but no PRs. I attribute it to a stressful work week. I said screw it, skipped the pull workout scheduled for the next day & now I'm in a calorie deficit to lose maybe 3 kilos for the southern hemisphere summer. I also took off the push day I'd normally do yesterday, so I've skipped two workouts, one push & one pull. I think the start of a cut is ideal for taking a few days off training because there's no muscle loss happening in such a short time & also no temptation for one more workout to hopefully add yet another rep on your exercises. I'll probably be in a deficit for the next 4 weeks then reassess.

    First pull day in a week. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 115kg for 8 & a half reps. Backoff set with 90kg for 11 reps. Seated leg curls, 90kg for 8, then 105kg for 8, 95kg for 9, adding a rep here, & 75kg with slow concentric for 8.


    Hammerstrength row, 120kg for 8 reps, then 130kg for 10, 10. Leg press on the life fitness leg press still using the deeper machine depth, 210lb for 16, 16, 16.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 10, matching last session, & 30kg for 10. Hammer grip machine preacher curls after, with 30kg for 11, 35kg for 12, losing a rep here, & 25kg for 12 reps.
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  16. #436
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Been dieting for like 8 days now & I'm down 1kg. I did another push day 3 days ago but don't feel like logging it. Might log the next one tomorrow. I managed to keep my reps on chest press, DB OHP & JM press, & lost a rep on machine laterals, bar pushdowns & reverse pec deck.


    Pull day from yesterday. Hammerstrength pulldowns, 80kg for 10, 100kg for 7 then top set with 115kg for a very tough top set of 8. Backoff set with 90kg for 11 reps. Seated leg curls, 90kg for 8, then 105kg for 9, 95kg for 9 & 75kg with slow concentric for 8.


    Hammerstrength row, 120kg for 8 reps, then 130kg for 10, 8, seat lower this time but also with feet on the floor with a staggered stance, felt incredible tension on my midback. Leg press on the life fitness leg press with 210lb for 16, 16, 16, still keeping all my reps here.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 10. Hammer grip machine preacher curls after, with 30kg for 11, 35kg for 12, & 25kg for 12 reps.

    ---------------------------------------------------------------------------------------------------------------------------------------------

    Push day done this evening after work. 10 days into dieting. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11, matching my best, so far so good. Backoff set with 50kg for 12 reps, also matching my best.


    Dumbbell OHP, 24kg for 6, 6, then top set with 30kg for just 5, & instead of regular 2 minutes rest I just did 60 seconds & did a quasi-drop set with 20kg for 8. Onto JM press with 50kg for 11, then 55kg for 11, then 50kg for 11, still matching my best here.


    Machine laterals with 100lb for 13, 110lb for a top set of 13 & 1/2, then 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 13, 10, thoroughly tired on the last one. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg for 11, 10.


    I was watching a Ben Pollack video on volume vs intensity in bodybuilding & how as you get more advanced, you can actually require less volume due to improved form, concentration, better skill being locked in close to failure, & objectively heavier loads. This would've blown my mind a few years ago but now it's so true as I've found. In the early stages, multiple straight sets can be good because they represent multiple opportunities to stimulate growth, whereas further down the line, you don't need that many chances. The sets also do different things to you - it's obvious when you squat 135lb for a tough 8 rep max, then rest 3 minutes, (a reasonable rest period for squats), & then do another set & get 7 reps, (& maybe, just maybe 8, but definitely 7). That doesn't happen when you're further down the line with more mass, heavier loads & a body & mind that knows how to lock in & expose the muscles to tension.


    You do a tough set of 8 with no reps in reserve, rest 3 minutes, & maybe you'll get 7... if you take 10% of the weight off. I know it's an arbitrary metric, but I've heard it here & there - 'If you do a top set in the hypertrophy rep range, then take 15% of the weight off, do another set, & you get as many reps as you got on the top set... You're kinda done. Go train the next muscle, because you've by all accounts probably stimulated growth just fine there.'


    I really like what I'm doing currently with my 'acclimation' set which is almost a warmup but is technically hard enough to be an RPE 6 work set because it contributes to growth somewhat, but it also has zero mental taxation, doesn't take long, & locks me in for the harder set/sets to come. I think a lot of people would see success from a lowish volume routine with 3 sets per exercise, (maybe 4 on a few lifts), with an acclimation set, a money set, & a reduced load set, with a moderate 2X a week frequency. Not the magazine routine, not the H.I.T routine, but almost something like Dorian Yates, but just with ONE extra set per exercise & 2 days less rest between muscle groups. After all we're not incline benching 4 plates for reps here.
    Last edited by Zee Why Zee Zee; 2021-11-10 at 04:13 AM.

  17. #437
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    13 days now in a deficit, down about 1.5kg. Pull day from two days ago, done at a different gym. No hammerstrength pulldown machine in this gym, so I used a high row machine, like a cross between a pulldown & a row, with two plates for 8, 8, then 70kg for 9 & 60kg for 9 to finish up. Seated leg curls, 90kg for 8, then 105kg for 9 & 1/2, new PR, 95kg for 9 & 75kg with slow concentric for 8.


    No hammerstrength row in this gym, so I used the Star trak row machine, 50kg for 10 then 60kg for 9, 9. I really liked this variation. Leg press on the star trak leg press, (no life fitness leg press in this gym), with 90kg for 16 & 100kg for 16, 13.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 11 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.

    ---------------------------------------------------------------------------------------------------------------------------------------------

    Push day done today this morning. Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11, still maintaining my strength. Backoff set with 50kg for 12 reps.


    Dumbbell OHP, reducing the workload here slightly. 20kg for 8, 24kg for 6, then top set with 30kg for just 5, then 1 minute rest & 22kg for 8. Onto JM press with 50kg for 11, then 55kg for 10, then 50kg for 10 - I've realized by going slightly less deep it actually makes for a harder exercise on my triceps specifically. At a certain point I can't bend my arms any more at the elbow so it all comes from the shoulder, which I don't need.


    Machine laterals with 100lb for 13, 110lb for a top set of 13 & 1/2, then 90lb for 14. Bar pushdowns with 32.5kg for 12 then 37.5kg for 13, 11. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg for 12, 10.
    Last edited by Zee Why Zee Zee; 2021-11-13 at 09:17 PM.
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  18. #438
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    15 days in a deficit. Pull day this evening, back at my regular gym, so hammerstrength pulldowns with 80kg for 10, 100kg for 7 & top set with 115kg for 8, & down to 90kg for 11, keeping my strength so far. Seated leg curls, 90kg for 8, then 105kg for 9 & 1/2, 95kg for 9 & 1/2 also, & finally 75kg with slow concentric for 8.


    Star trak row machine felt great on my last pull day so I'm keeping at it. 50kg for 10 then 65kg for 8, 8. Leg press on the star trak leg press once again with 100kg for 16, 16, 16.


    Preacher curls on the startrak machine, 35kg for 11, 45kg for 10 & 30kg for 11. Hammer grip machine preacher curls after, with 30kg for 11, 40kg for 10, & 25kg for 12 reps.

    ---------------------------------------------------------------------------------------------------------------------------------------------
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  19. #439
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    Push day this morning. I'm now 20 days into cutting and should be finished in just a couple of weeks time. Weighing in at 84kg in the morning so down just over 2 & a half kg. Pic taken after training, about 12pm, only consumed a 220 calorie protein milk drink this point in the day, (& also 1L water).

    Chest press, regular style, 70kg for 10, then single-arm cross-body style chest press with 60kg for 8, then 70kg for a top set of 11 once again & backoff set with 50kg for 12 reps once more.


    Dumbbell OHP, now pausing the weight at the botttom briefly on all but the heaviest set - 20kg for 8, 24kg for 6, then top set with 30kg for 5, then 1 minute rest & 20kg for 8. JM press with 50kg for 10, then 55kg for 10, then 50kg for 10.


    Machine laterals on a different machine, 20kg for 16, 30kg for 15 & 25kg for 15. Bar pushdowns with 32.5kg for 12 then 37.5kg for 12, 11. Reverse pec deck to finish, 50kg for 12, 65kg for 9, then 75kg for 12, 10.
    Last edited by Zee Why Zee Zee; 2021-11-21 at 12:46 AM.

  20. #440
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    Rant post incoming. Most of the time, when people make their own routines & then make threads asking, 'Is my routine ok?', it's a completely unnecessary experience. Rather than making a thread & asking that, they should have done one of two things. Option number 1: Simply follow a 'template' routine that already exists. Option number 2: Follow a routine which probably looks something like that template but with modifications to adjust for their own body/situation, & not ask for the opinions of other people. Why not ask others? Because by the time you choose to make adjustments, they should be obvious enough adjustments that you shouldn't need the opinion of anybody else. If you don't know what works for your body, which you won't as a relative noob, do a template routine. If you do know... you really think these people on this forum know your body better than you do?


    The problem is that we all disagree on the exact setup of a 'template' routine. Most people agree on many things, (compounds & isolation, a reasonable rep range, a moderate frequency), but the exact specifics are quibbled on. Absolutely anybody can create a template routine, but not just anybody can make one that goes viral like Coolcicada's PPL or the guy who made the Reddit PPL. Apart from the sense to make a good template in the first place, it's mainly luck, posting the right thing at the right time & place. I've got no delusions about my templates going anywhere, rather I'm just going to showcase them here because I'm bored & also so I can copy+paste them elsewhere when I see some novice invent a routine & ask for critique when there's 8 things wrong with it & it's easier to say, 'Just do this instead'.


    Finally - the point of template routines: It's to apply a middle of the road approach to work as best as possible for the largest number of people lacking the experience to design their own routine, (not factoring in motivation or gym access - if you don't want to, or you simply can't, then it is what it is). If you were to make bets on the best training program for early intermediates without knowing the exact genetics of those running it, (muscle fibre distribution, limb length, torso length, insertions & origins, flexibility, etc), you'd put money on the template routines & you would win more often than not. There's going to be people who need lower volume, people who need more, but the template routine will get the people in the middle & grow a bigger majority of people than some niche routine. That's the exact purpose of a template routine.


    The Reddit PPL

    PULL

    Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
    3x8-12 Pulldowns OR Pullups OR chinups
    3x8-12 seated cable rows OR chest supported rows
    5x15-20 face pulls
    4x8-12 hammer curls
    4x8-12 dumbbell curls

    PUSH

    4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
    3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
    3x8-12 incline dumbbell press
    3x8-12 triceps pushdowns SS 3x15-20 lateral raises
    3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

    LEGS

    2x5, 1x5+ squat
    3x8-12 Romanian Deadlift
    3x8-12 leg press
    3x8-12 leg curls
    5x8-12 calf raises

    So this is the famous Reddit PPL. I actually think it's kinda stupid for a total novice to do this, but for someone with a little more experience, I actually like it as a template, mostly. For PULL, we have a hip hinge, (alternated with a hinge-like row), one vertical pull, one horizontal pull, one rear delt fly, a supinated curl & a hammer curl. For PUSH, we have two chest presses with angular variance, one OHP, one lateral raise, (too many sets IMO), a lateral head dominant tricep extension & a long head dominant tricep extension. For LEGS, we've got one squat, one machine quad pressing lift for more volume, one hip hinge, one leg curl & one calf raise. There's almost nothing redundant in here.


    But some people don't want to PPL. They want to Upper/Lower, or Chest+Back/Legs/Arms & Shoulders, or Push/Pull, or Chest+Triceps/Back & Biceps/Legs & Shoulders. So I've put together the below, (note I'm sometimes listing movement patterns instead of a specific exercise just to keep it simple for the moment, & of course the reps are just a general guideline - I don't care if someone wants to do 6 reps on presses or 15 reps on tricep pushdowns).


    Finally - these are explicitly hypertrophy oriented routines, not designed for developing maximal strength, if it needed to be said.



    TEMPLATE - UPPER LOWER

    UPPER:

    Chest Press 3X8 alternated with an Incline Chest Press 3X8 in A/B session format
    Vertical Pull 4X8
    OHP 4X8 alternated with Pec Deck/Crossover 4X10 in A/B session format
    Horizontal Pull 3X10
    Lateral Raise 3X12
    Rear Delt Fly 3X12
    Tricep Pushdown 3X12 alternated with an Overhead Extension 3X12 in A/B session format
    Bicep Curl 3X10 alternated with a Hammer Curl 3X12 in A/B session format


    LOWER:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12

    Upper/Lowers always look loaded on the upper days but it's just a necessity for the structure. If the upper day doesn't look kinda stacked, it's probably not enough volume. At the same time I've created an A & B day so you're not absolutely hitting everything fully in any one day, which would be too much.


    TEMPLATE - CHEST & TRICEPS/BACK & BICEPS/LEGS & SHOULDERS

    CHEST & TRICEPS:

    Chest Press 3X8
    Alternative Chest Press 3X10
    Crossover/Pec Deck 2X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12


    BACK & BICEPS:

    Vertical Pull 4X8
    Horizontal Pull 3X10
    Shrug 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12


    LEGS & SHOULDERS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    OHP 4X8
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Lateral 3X12
    Rear Delt Fly 3X12

    *Crunch Machine/Leg Raise 3X12 & Calf Raise 3X12 (consider doing on the Chest & Triceps day, or Back & Biceps day)


    TEMPLATE - PUSH/PULL

    PUSH:

    Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X10
    Chest Press 3X8
    OHP 3X8
    Second Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X15
    Alternative Chest Press 4X10 alternated with Crossover/Pec Deck 4X10 in A/B session format
    Tricep Pushdown 3X12
    Overhead Extension 3X12
    Calf Raise 3X12

    PULL:

    SLDL 4X8
    Vertical Pull 4X8
    Horizontal Pull 3X10
    Seated Leg Curl 4X10
    Shrug 3X12
    Lateral 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12


    TEMPLATE - CHEST & BACK/LEGS/SHOULDERS & ARMS


    CHEST & BACK:

    Chest Press 3X8
    Vertical Pull 4X8
    Alternative Chest Press 4X10
    Horizontal Pull 3X10
    Peck Deck/Crossover 2X12
    Shrug 3X12


    LEGS:

    Squat Movement 4X8
    SLDL 4X8
    Seated Leg Curl 3X10
    Secondary Compound Quad Lift (Hack Squat/Leg Press/Lunge) 3X12
    Crunch Machine/Leg Raise 3X12
    Calf Raise 3X12


    SHOULDERS & ARMS:

    OHP 3X8
    Lateral 3X12
    Rear Delt Fly 3X12
    Bicep Curl 3X10
    Hammer Curl 3X12
    Tricep Pushdown 3X12
    Overhead Extension 3X12
    Last edited by Zee Why Zee Zee; 2021-11-24 at 03:36 AM.
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