JonesersRX7 recomp log

JonesersRX7

JonesersRX7

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Purpose:
To track progress and give feedback on CreEthyl Thunder and Nitro Evolution products.

Intro:
I started a new routine tonight and I want to log it for 6 weeks.

From my picture thread (link below) I have decided to try Glen's modified DC routine. This routine utilizes two sets of different exercies; group A & group B that I will do on Tuesday, Thursday, Saturday.

Stats:
Age: 23
Height: 5' 7"
Weight: 170lbs
BF: 15%
Body type: Endo - slight meso?

Supplements:
Multi Vitamin - no iron
Vitamin C
Flax oil
Avant Labs HEAT stack (2 caps 3x a day)
Omega Sports - CreEthyl Thunder*
Omega Sports - Nitro Evolution*

Dosing will be a full 8 caps on empty stomach 45 minutes before training and same time on off days.



Current training schedule:

Each body part gets 2 warm up sets then 3 working sets of 8-12, 4-6, and 2-4 reps with the same weight each set always going to failure. Rest is between 60 and 90 seconds. One exercise is picked for the current muscle being worked. Tempo for reps is explosive positives with 5-7 second negatives. If I feel I can do more than alotted rep range, I shift negatives to 7 seconds to fatigue for reps.

Workout A:
Chest - Either incline Hammer Strength or flat db press
Back thickness - deadlifts, rack deads, or rows
Back width - Reverse close grip pulldowns or wide grip pull ups
Shoulders - Hammer Strength machine or db presses
Triceps - Incline skull crushers or seated overhead exts

Workout B:
Bicep - straight bar curls or preacher curls same sets as "A"
Quadricep - Squats or hack squats with lots of warm ups and 2 sets of 10-12
Hamstrings - SLDL or lying curls same sets as "A"
Calves - Standing or Seated.

I lift Tuesday, Thursday and Saturday alternating workouts A and B.

Cardio is done 3x a week. 2x in the morning and once combined with workout A never following workout B.

Example

Monday - Cardio/Abs
Tuesday - Workout A
Wednesday - Cardio/abs
Thrusday - Workout B
Friday - Off
Saturday - Workout A/Cardio/abs
Sunday - Off

Diet:
Macro break down - 40:40:20
I am still trying to learn how my body uses the calories I give it but hopefully this sets me up good.
Off days I am shooting for 2700 calories.
On days I am going for 3100.

You can see all foods that were ate in my fitday journal. It is fully updated the next morning.

If you have any comments please feel free to post.


EDIT: Added some pics that were taken the first night (Tuesday). Forgive the shitty picture angles as my lazy girlfriend didn't even want to get up out of bed. Wouldn't even tell me if I was facing the camera all the way.... Nothing special, just an idea of where I am at.. and to look back on in 2 weeks and then again in 5.
 

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glenihan

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good luck with this man .. we're all looking forward to how this turns out
 
JonesersRX7

JonesersRX7

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I didn't create a second post last night to edit today.. so this should be marked for 02/07/06.

DATE:
Tuesday February 07, 2006 (Day 1)

Weight:
170lbs

Total KCal:
3050

TRAINING:

Exercise group A

Exercise - Weight - Sets:

I will eventually log weight but being that this is my first time training with 5 second negatives, finding the right weight takes time. Plus the fact that I didn't have an ink stick to scratch them down.

Hammer Strenght iso-lateral press
Deadlifts
Neutral wide grip pull downs
Dumbell shoulder press
Incline skull crushers

NOTES:

All exercises felt great, chest hadn't burned like that in a while. Doing the negatives for the wide grip pull downs my forearms and biceps get the most incrediable burn and I lose focus on feeling the lats burn. Need to see if I can fix this.
 

glenihan

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remember the extreme stretches after each muscle group if you aren't doing them .. i can say for certain they've made a marked improvement in my back width

oh i just use straps .. takes away the bis/forearm trouble and lets you focus on the lats
 
JonesersRX7

JonesersRX7

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remember the extreme stretches after each muscle group if you aren't doing them .. i can say for certain they've made a marked improvement in my back width

oh i just use straps .. takes away the bis/forearm trouble and lets you focus on the lats
Hey thanks for droppin' in Glen.

On the extreme streches, could you expand on that more? I must have missed it. EDIT: Found this with great explanations - http://anabolicminds.com/forum/exercise-science/21913-extreme-stretching.html?highlight=extreme+stretching

I need to order some straps as that is definately the best solution.
 
Apowerz6

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good log so far subscribed, am trying a beginner DC routine and loving it, will be starting my May27 contest log once i get all my supplies from USP, and my coach, so far diet has been in check, and been logging my workouts, be prepared for the strange looks when you do your stretches, esp shest stretch, my trainer friends look at me and ask do i need a spot...:lol:
 
JonesersRX7

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DATE:
Thursday February 09, 2006 (Day 3)

WEIGHT:
168lbs - Net loss of 2lbs.

TOTAL KCal:
2938 :sad:

TRAINING:

Exercise group B

EXERCISE - WEIGHT - SETS:

Biceps - Straight bar curls
20x20
30x15
45x10
55x6
60x5 - xtra rep to failure

Quadriceps - Squats
85x20
95x15
95x15
135x10
155x10

Hamstrings - Lying leg curls
40x20
50x15
60x10
70x6
80x4

Calves - Standing calve raises
135x20
155x15
225x10
225x6
315x4

Green denotes warm up sets.

NOTES:
Lower back and traps were still very sore from Tuesday's workout which had me drop the weight in squats, but I am pretty weak in my left knee and wouldn't expect it to go up too much higher.

I might have to re examine my diet. It's 10:00PM right now and my last meal of the day will be my post workout shake and only puts me at 2900 calories for the day. The drop in weight is also probably from the fact that I only took in 1/2 a gallon of water today. Needs to be upped, especially with the CET, I know this... :trout:
 
JonesersRX7

JonesersRX7

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DATE:
Friday February 10, 2006 (Day 4)


TOTAL KCal:
2809 - sushi tonight killed me on carbs... and the Mexican pasty earlier today...

NOTES:
I haven't been this sore on calves and legs in a long time. Biceps are not really that sore today. Still sore on lower back from Tuesday. Water intake was up... so thats a postive to end on.
 
bpmartyr

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Sushi for lunch today myself. Love cheat meals! Subsiggiddyscribed.:woohoo:
 
B5150

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Good to see you start a log and using Glen's routine. I have become interested in it as well. Lately I have reduced volume significantly and am not disappointed, but still find I am wanting to train more because of obsessive habit.
Current training schedule:

Each body part gets 2 warm up sets then 3 working sets of 8-12, 4-6, and 2-4 reps with the same weight each set always going to failure. Rest is between 60 and 90 seconds. One exercise is picked for the current muscle being worked. Tempo for reps is explosive positives with 5-7 second negatives. If I feel I can do more than alotted rep range, I shift negatives to 7 seconds to fatigue for reps.
Now explain to me again exactly what this means.

Just for example your working set weight on BB curls is 100lbs.
Is it as follows:
100lbs X 8-12 reps, rest 60-90 sec
100lbs X 4-6 reps, rest 60-90 sec
100lbs X 2-4 reps, done

Just wanted to clear this up for myself. I noticed that you are still finding your 'right weight' for working sets, which is normal with any new routine. I'll be watching and looking forward to your results.
 
JonesersRX7

JonesersRX7

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that's how i did it B
And that's how I'm doin' it B :thumbsup:

I just need to remember to do the extreme stretches.


And also.. I have decided to do one week of 12, 6, 4 reps and then the next week do 8, 4, 2. Just really trying to get a feel for it as I am starting to enjoy it thoroughly.
 
jmh80

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Glen - you moved from Bobo's workout plan to a plan more like what DC pimps?
 
bpmartyr

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JonesersRX7

JonesersRX7

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DATE:
Saturday February 11, 2006 (Day 5)

WEIGHT:
171 - 1 pound up

TOTAL KCal:
3153

TRAINING:

Exercise group A

EXERCISE - WEIGHT - SETS:

Flat Dumb Bell Press
25x20
30x15
40x12
50x6
55x3 - 1 rep short

Bent Over Barbell Rows
65x20
75x15
75x12
85x6 - 2 reps short
85x6 - 2 xtra reps

Wide Pullups (body weight)
6
4 + 3 negatives
2 + 2 negatives

Hammer Strength Behind the Neck press
30x20
40x15
50x12
70x6
90x4

Over Head Tricep Extensions (both arms)
25x20
25x15

30x12
35x6

45x4

Green denotes warm up sets.

NOTES:
Workout was awesome. Pull ups I'm weak in but there is a railing I can boost myself up on to do negatives. I need to find a new exercise to replace OH ext's as my delts get the most painful pump/burn that takes concentration of the triceps.
 
JonesersRX7

JonesersRX7

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DATE:
Sunday February 12, 2006 (Day 6)

WEIGHT:
168lbs - Net loss of 3lbs.

TOTAL KCal:
Not a great day after the shake... probably around 2500.

TRAINING:
Cadio/Abs

EXERCISE - WEIGHT - SETS:
Eliptical - 35 minutes

Hanging leg raises
Swiss ball crunches
V situps

NOTES:
Cadio endurance is weak for sure. Abs weren't anything special, they are weak too.
 
JonesersRX7

JonesersRX7

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DATE:
Tuesday February 14, 2006 (Day 7, Week 2)

WEIGHT:
172lbs - Net gain of 2lbs

TOTAL KCal:
2913 :sad:

TRAINING:

Exercise group B

EXERCISE - WEIGHT - SETS:

Biceps - Preacher Curls
25x20
30x15
35x8
45x6 - 2 xtra reps to failure
65x4 - 2 xtra reps to failure

Quadriceps - Hack Squats
50x20
50x15
50x15
50x10
70x10

Burn on the negatives absolutely killed!

Hamstrings - Stiff Legged Dead Lift
20x20
30x15
60x10
90x4
110x3 - xtra rep to failure

Calves - Seated Plated Calve Raises
25x20
35x15
45x10
80x6
100x4

Green denotes warm up sets.

NOTES:
Not sure how my knees felt on hacks, so I kept it light. Made sure I did the stretches on after all exercises for the corresponding muscle worked. Biceps I really only felt in my forearms. Calories have been low lately due to my girl being sick yesterday and then today was V-Day so we were out all day.

My Biceps are a lagging part of my body I feel. Question for Glen. Have you ever added a second exercise for biceps, mainly the inner head (peaks if I am correct). I normally use hammer curls. Thoughts?
 
bpmartyr

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My Biceps are a lagging part of my body I feel. Question for Glen. Have you ever added a second exercise for biceps, mainly the inner head (peaks if I am correct). I normally use hammer curls. Thoughts?
I'm not Glen (thank god), but the hammer curls target the outer head (and forearm). suplinate your grip on BB and you will target the inner. DB concentrations are good for peak.
 
JonesersRX7

JonesersRX7

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DATE:
Thursday February 16, 2006 (Day 9, Week 2)

WEIGHT:
173 - 3 pounds up

TOTAL KCal:
3067

TRAINING:

Exercise group A

EXERCISE - WEIGHT - SETS:

Incline Dumb Bell Press
20x20
30x15
40x8
60x4
70x2

Deadlift
95x20
115x15
185x8
225x4
245x2

Reverse Close Grip Pulldowns
40x20
50x15
80x8
100x4
120x3 - 1 extra rep

Dumbell Press
20x15
40x8
55x4
55x2

Incline Skull Crusher
35x15
65x8
75x4

85x2

Green denotes warm up sets.

NOTES:
Well I definately need to go buy a pair of lifting straps as every back exercise is limited by my forearms.

I seem to be slimming down in the mirror. I also added 3 cups of broccoli a day along with making sure my water intake is high.

Any comments welcome.
 
bpmartyr

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Lookin good bro. Good call on adding more greens, can't go wrong with the brocc.

If your doing bb curls next workout, give the suplination a try. Don't wrap your thumbs around the bar and try to keep them perpendicular with the floor. Use a fairly wide grip, just outside of your shoulders and they will hit the inner head great. :)
 
JonesersRX7

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I will give them a try. I don't know if the 7 second negatives are going to burn my forearms to much.
 
JonesersRX7

JonesersRX7

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DATE:
Tuesday February 21, 2006 (Week 3, Day 16)

WEIGHT:
173 - 3 pounds up

TOTAL KCal:
3351

TRAINING:

Exercise group A

EXERCISE - WEIGHT - SETS:

Flat Dumb Bell Press
20x20
20x15
35x12
45x8
60x4

Bent Over Barbell Rows
55x20
65x15
95x12
105x8
125x4

Wide Pullups (body weight)
15
5 + 3 negatives
7
6

Hammer Strength Behind the Neck press
20x20
40x15
50x12
90x8
130x4

Over Head Tricep Extensions (both arms)
20x20
25x15

30x8 - 4 reps short
30x8

45x4

Green denotes warm up sets.

NOTES:
Still getting painful pumps/cramps in my delts when doing the Tri ext's so I need to find a replacement exercise. And this weekend I will make it top priority to find some lifting straps.
 
JonesersRX7

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DATE:
Thursday February 23, 2006 (Week 3, Day 18)

WEIGHT:
175lbs - 5lbs total gain

TOTAL KCal:
Cals Fat Carb Prot
2522 43 273 271
TRAINING:

Exercise group B

EXERCISE - WEIGHT - SETS:

Biceps - Straight bar curls
20x20
30x15
50x10
60x4 + 2 negatives
70x2 + 2 negatives

Quadriceps - Squats
85x20
95x15
95x15
155x10
175x10

Hamstrings - Lying leg curls
40x20
50x15
65x10
75x5
75x4

Calves - Standing calve raises
135x20
155x15
225x10

Green denotes warm up sets.

NOTES:
Felt like **** the whole work out. I messed up my post work out shake and had a full 2 scoops with a full cup of oats and squating with that in the gut messed up the rest of my workout. I only had a scoop of whey and 1/2 a cup of oats when I got home and then was feeling so queesy I just went to bed which is why I only took in 2500 calories. I am up 5 pounds with no notable gain in bodyfat so that's terrific.
 
JonesersRX7

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DATE:
Sunday February 26, 2006 (Week 3, Day 23)

WEIGHT:
174 - 4 pounds up

TOTAL KCal:
2906

TRAINING:

Exercise group A

EXERCISE - WEIGHT - SETS:

Incline Dumb Bell Press
20x20
30x15
45x10
55x6
60x4

Deadlift
95x20
115x15
205x10
225x6
245x4

Reverse Close Grip Pulldowns
40x20
50x15
90x10
110x6
120x4

Dumbell Press
20x15
40x10
45x5 - 1 rep short
1 set cut due to time

Incline Skull Crusher
35x15
65x10
75x6

1 set cut due to time

Green denotes warm up sets.

NOTES:
Had to cut a couple of sets short because I had to make it over to my grandparents. Didn't feel quite right working out so early in the morning. Still need lifting straps!
 
bpmartyr

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Yeah buddy! Lookin good bro, I can't wait to try that training technique. Planning on how to fit it in to my schedule this spring without reducing my cardio by too much. Oh yes, I will find a way!
 
JonesersRX7

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DATE:
Tuesday February 28, 2006 (Week 4, Day 25)

WEIGHT:
175lbs - Net gain of 5lbs

TOTAL KCal:
2813

TRAINING:

Exercise group B

EXERCISE - WEIGHT - SETS:

Biceps - Straight Bar Curls
20x20
30x15
55x10
60x6 - Should have done more
70x3 - 2 negatives

Quadriceps - Hack Squats
40x20
50x15
50x15
90x10
120x10

Burn on the negatives absolutely killed again!

Hamstrings - Stiff Legged Dead Lift
40x20
50x15
70x10
100x6
135x4

Intense back pumps, was hard to finish sets.

Calves - Seated Plated Calve Raises
25x20
45x15
70x10
90x6
100x4

Again... killer pumps/cramps in my calves but that always happens

Green denotes warm up sets.

NOTES:
Well I messed up and printed out the wrong workout B. As you can tell I started with straight bar curls when it should have been preachers. Without knowing the previous weight used I guesstimated and really pushed myself. Took some pics about an hour after I had my PW shake and shower and didn't get all the shots I wanted as my girl was ready for bed... at 8:30 and was very lackadaisical and quite impatient with me...:yawn:
 
JonesersRX7

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Well I decided against the pics.... angles are completely different and most of the poses are not even the same... kinda pisses me off... but oh well...:hammer:
 
JonesersRX7

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DATE:
Thursday March 2, 2006 (Week 4, Day 27)

WEIGHT:
173 - 3 pounds up

TOTAL KCal:
2799

TRAINING:

Exercise group A

EXERCISE - WEIGHT - SETS:

Flat Dumb Bell Press
20x20
20x15
40x12
50x8
65x4

Bent Over Barbell Rows
55x20
65x15
105x12
115x8
125x4

Wide Pullups (body weight)
7
5
6
4

Hammer Strength Behind the Neck press
40x20
50x15
70x12
110x7 - 1 rep short
140x2 - 2 reps short
110x3 - 3 extra reps

Over Head Tricep Extensions (both arms)
20x20
25x15

30x12
35x8

45x4

Green denotes warm up sets.

NOTES:
Weight down because of low water intake. Still need to find a different exercise to replace OH tri ext. They just kill my delts. Also adjusted my calories for the end of this week. Going to drop them to 2500 calories on off days and 2800 on lifting days.

Also only have 2 more days left of the CET and Nitro. So this log will go 2 more weeks with just food.
 
bpmartyr

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Weight down because of low water intake. Still need to find a different exercise to replace OH tri ext. They just kill my delts.
Try lying on a bench and doing skull crushers. Keep the weight manageable with strict form and you should stimulate the tri's well while changing the stress angle on your delts. Works well for me anyway and I have a prior injury in my right shoulder that is easily strained with certain movements.
 
JonesersRX7

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DATE:
Saturday March 04, 2006 (Week 4, Day 29)

WEIGHT:
176lbs - Net gain of 6lbs.

TOTAL KCal:
2685

TRAINING:

Exercise group B

EXERCISE - WEIGHT - SETS:

Biceps - Straight bar curls
20x20
30x15
55x12
65x6 - 2 reps short
75x2 - 2 negatives

Quadriceps - Squats
85x20
115x12
155x10
175x10

Hamstrings - Lying leg curls
40x20
50x15
70x12
80x7 - 1 rep short
90x4

Calves - Standing calve raises
135x20
155x15
225x12
225x8

Green denotes warm up sets.

NOTES:
Did this work out in 40 minutes flat. Got to the gym weighed myself and made it up to the workout floor at 6:40 and gym closed at 7:00. Big pain in the ass but I made it by decreasing negatives to 4 seconds and cutting the warmups. Decrease in strength was definately from 60 second rest times, even on squats, and not from decreased calories.

Today was the last day of the CET and Nitro so we have two more weeks left of the program and am going to up cardio one more day a week. Have been at 2 this whole time.
 
JonesersRX7

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Try lying on a bench and doing skull crushers. Keep the weight manageable with strict form and you should stimulate the tri's well while changing the stress angle on your delts. Works well for me anyway and I have a prior injury in my right shoulder that is easily strained with certain movements.
I do these on the incline skull crushers, thanks for the suggestion tho.
 
JonesersRX7

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DATE:
Tuesday March 7, 2006 (Week 5, Day 32)

WEIGHT:
172 - 2 pounds up

TOTAL KCal:
2925

TRAINING:

Exercise group A

EXERCISE - WEIGHT - SETS:

Incline Dumb Bell Press
20x20
30x15
50x12
65x6 - 2 reps short
65x3 - 1 rep short

Deadlift
95x20
115x15
205x10 - 2 reps short
225x6 - 2 reps short
225x3 - 1 rep short
225x2 - extra set

Reverse Close Grip Pulldowns
40x20
50x15
100x12
110x8
130x4

Dumbell Press
20x20
25x15
40x10 - 2 reps short
45x7 - 1 rep short
50x2 - 2 reps short

Incline Skull Crusher
35x20
45x15
65x12
75x8

1 set cut due to time

Green denotes warm up sets.

NOTES:
Water intake was about 32oz today total. Well see how much strength I retain now being off the product. Size is still there.
 
JonesersRX7

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DATE:
Thursday March 9, 2006 (Week 5, day 34)

WEIGHT:
175lbs - Net gain of 5lbs

TOTAL KCal:
2917

TRAINING:

Exercise group B

EXERCISE - WEIGHT - SETS:

Biceps - Preacher Curls
30x20
35x15
35x12
45x8
55x4

Quadriceps - Hack Squats
50x20
50x15
70x15
110x10
140x10

Hamstrings - Stiff Legged Dead Lift
65x20
75x15
80x12
110x8
155x4

Calves - Seated Plated Calve Raises
25x20
45x15
80x12
100x8
115x4

Green denotes warm up sets.

NOTES:
Strength still being able to be bumped every time. Endurance isn't what it was while on the CET/Nitro tho. I am looking to finish this up then run two weeks of albuterol and then Customs new TTA product for a month and then retain and albuterol for another 2 weeks to strip the water off.
 
JonesersRX7

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DATE:
Sunday March 12, 2006 (Week 5, Day 37)

WEIGHT:
175 - 5 pounds up

TOTAL KCal:
2631

TRAINING:

Exercise group A

EXERCISE - WEIGHT - SETS:

Flat Dumb Bell Press
20x20
20x15
45x12
55x8
70x2 - 2 reps short

Bent Over Barbell Rows
55x20
65x15
145x12
115x8
135x4

3 second negatives on first 4 reps of each set - none on last.

Wide Pullups (body weight)
7
3
10 - Beezle's neck chins
9 - '' ''

Hammer Strength Behind the Neck press
40x20
50x15
80x12
110x8
140x2 - 2 reps short
110x2 - 2 extra reps

Over Head Tricep Extensions (both arms)
20x20
25x15

30x9 - 3 reps short
35x7 - 1 rep short

45x4

Green denotes warm up sets.

NOTES:
Well a full week off the stack now and my weight has stayed the same as well as the poundage of the lifts. Bottom line a week out... it works. Did 10 minutes of cardio after work out as well.

My blood work is from the doctor so I need to get that faxed over so I can post that up. Also the surgery to remove the idiopathic gyno is about 90% a go. But it won't be for 3 or so months and that means I think it's time to finally use the M1T and 1,4AD. Also gauge how truely estro sensitive I am. So I might be cutting this 1 week short for a rest period.
 
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JonesersRX7

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Finally cycle results

Starting Stats:
Age: 23
Height: 5' 7"
Weight: 170lbs
BF: 15%

Ending Stats:
Age: 23
Height: 5' 7"
Weight: 176lbs
BF: 14%


Poundage for lifts constantly increased while on and leveled off when I ran out the 5th week of the run. I am now 2 weeks off and have dropped 2 pounds. That is most likely due to dropping calories even further.

For the routine... I loved it and plan on running it again in another 12 weeks.

I would definately buy the CET again and can't wait to try it with Thunder.
 
bpmartyr

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Nice work bro! No increases in height though I noticed, aint that a bummer!:stick:
 

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