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    CW we like super close to each other y dont we jsut lit together

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    so does anyone have any good ideas on how i can not lose muscle while not being able to lose one of my hands? any good ideas? i cant do legs every day :-( abs,chest,back,shoulders? right now all i can think of is basic crunches, leg raises, seated delt machine, and peck deck
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    Quote Originally Posted by mkretz View Post
    so does anyone have any good ideas on how i can not lose muscle while not being able to lose one of my hands? any good ideas? i cant do legs every day :-( abs,chest,back,shoulders? right now all i can think of is basic crunches, leg raises, seated delt machine, and peck deck
    Eat, Eat, Eat.


    work legs twice a week and upper body twice a week with what you can do. Hands are very helpful! Fit core in where you want.
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    Quote Originally Posted by mkretz View Post
    CW we like super close to each other y dont we jsut lit together
    can't at the moment. I work two jobs and try to find time for my wife and son, so I built a gym in my basement and lift at like 430am every day.

    I'm quitting my night job in may and starting back at college so I could probably get a night workout in every week or two and it would be cool to hit up some different equipment and have a partner once in a while!

    and we have to hit up an eating contest or two this year too! Maybe you want to team up on one at the fair? that would be fun.
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    Quote Originally Posted by mkretz View Post
    so does anyone have any good ideas on how i can not lose muscle while not being able to lose one of my hands? any good ideas? i cant do legs every day :-( abs,chest,back,shoulders? right now all i can think of is basic crunches, leg raises, seated delt machine, and peck deck
    how and in what way is your hand disabled right now?
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    Quote Originally Posted by cswalczakny View Post
    can't at the moment. I work two jobs and try to find time for my wife and son, so I built a gym in my basement and lift at like 430am every day.

    I'm quitting my night job in may and starting back at college so I could probably get a night workout in every week or two and it would be cool to hit up some different equipment and have a partner once in a while!

    and we have to hit up an eating contest or two this year too! Maybe you want to team up on one at the fair? that would be fun.
    u find the challenge and im in ........ im not very fat though im more about capacity............have u done any challenges?
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    Quote Originally Posted by cswalczakny View Post
    how and in what way is your hand disabled right now?

    noting is broken, im guessing torn ligaments cant really grip anything
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    my plan is to try and hit legs every 3 days or so...right now my legs are still crazy sore from that doozy of a workout thursday.
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    Quote Originally Posted by mkretz View Post

    u find the challenge and im in ........ im not very fat though im more about capacity............have u done any challenges?
    Never officially! But I can really put away some food!
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    Quote Originally Posted by mkretz View Post

    noting is broken, im guessing torn ligaments cant really grip anything
    What about getting some bands and doing some bent over concentration curls with the bands on your wrist. Can do the same with skull crushers or overhead extensions
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    fist day back in teh gym today since hurting my wrist/hand, not getting much better :-(.................. took one cap of uncut pre workout with my usual prewokrout sipped thorughout, but didnt really feel like i needed much of it. focus was incredible and pumps were great, dunno if that was the uncut or just being back workin out again.....legs were a little tired from the extra cardio ive been doin but the intensity was incredible!!!!

    squat
    225x5
    235x5
    245x5
    255x5
    255x5

    leg ext 4 sets 10-15 double drop on last 2 sets, really focused on contractions and DAMN was teat pump and burn crazy

    hack squat

    4 sets 10-15 drop on last 2 sets, last set was as many +3 forced, drop as many +3 drop as many +3!!! all reps constant tension no rest, this made the pump rediculous!

    leg press 4 sets 15 same set up as hack squat on last 2 sets......crazyness!!

    squat - 135 to failure 3 sets - only was getting 10-15 at this point, legs were fried

    1 leg smith squat 75x10-12 4 sets, quick rests

    seated hastring curl - 4 sets 10-15 double drop on last 2 sets

    was starting to get pretty fatigud at this point, legs were tightenin up and body jsut wanted to stop

    lying leg curl 4 sets 10-12 drop on last set

    good morning

    95x10
    95x10
    105x10
    115x10
    115x10-----tryin to find soemthing to hit my glute ham tie in without using my hands...felt it pretty good, also low back.

    hoping to be back again on friday for legs! i did order the isolator if you dont know what it is, look it up, cant wait! since i cant use my hand!
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    Nice workout
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    Quote Originally Posted by mkretz View Post
    fist day back in teh gym today since hurting my wrist/hand, not getting much better :-(.................. took one cap of uncut pre workout with my usual prewokrout sipped thorughout, but didnt really feel like i needed much of it. focus was incredible and pumps were great, dunno if that was the uncut or just being back workin out again.....legs were a little tired from the extra cardio ive been doin but the intensity was incredible!!!!

    squat
    225x5
    235x5
    245x5
    255x5
    255x5

    leg ext 4 sets 10-15 double drop on last 2 sets, really focused on contractions and DAMN was teat pump and burn crazy

    hack squat

    4 sets 10-15 drop on last 2 sets, last set was as many +3 forced, drop as many +3 drop as many +3!!! all reps constant tension no rest, this made the pump rediculous!

    leg press 4 sets 15 same set up as hack squat on last 2 sets......crazyness!!

    squat - 135 to failure 3 sets - only was getting 10-15 at this point, legs were fried

    1 leg smith squat 75x10-12 4 sets, quick rests

    seated hastring curl - 4 sets 10-15 double drop on last 2 sets

    was starting to get pretty fatigud at this point, legs were tightenin up and body jsut wanted to stop

    lying leg curl 4 sets 10-12 drop on last set

    good morning

    95x10
    95x10
    105x10
    115x10
    115x10-----tryin to find soemthing to hit my glute ham tie in without using my hands...felt it pretty good, also low back.

    hoping to be back again on friday for legs! i did order the isolator if you dont know what it is, look it up, cant wait! since i cant use my hand!
    Nice work for a cripple! jk brother!!
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    rediculous workout today!!!!

    legs felt sore still from teh last leg workout and all th cardio ive been doing but ended up being alot stronger than last week on every lift!

    squat
    245x5
    245x5
    245x5
    255x5
    265x5
    cluster set 285 x1x5

    leg ext (pre exhaust) 4 sets 10-15 double drop on last 2 sets

    hack squat 4 sets double drop with forced reps on last 2 sets...pushed so hard on the 3rd set i think i popped sumthin in my head so next set was not as intense, still rough though

    leg press 4 sets 15-20 with double drop and forced reps on last 2 sets

    squat 135 3 sets to failure

    step ups, no weight needed at this point, really hard when you dont push off the foot on the ground!!!

    seated ham curl 4 ets 10-12 double drop on last 2 sets

    lying ham curl - 4 sets 10-15 drop on last 2 sets

    good mornings

    95x10
    115x10
    115x10
    125x10


    got mentally fogged after step ups, i think my whoel body/CNS was just fried but up until that point WOW soo intense and focused, loving this stuff!!! wish i could bring this intensity to other parts of my body, hopefully ill heal quick
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    Quote Originally Posted by mkretz View Post
    rediculous workout today!!!!

    legs felt sore still from teh last leg workout and all th cardio ive been doing but ended up being alot stronger than last week on every lift!

    squat
    245x5
    245x5
    245x5
    255x5
    265x5
    cluster set 285 x1x5

    leg ext (pre exhaust) 4 sets 10-15 double drop on last 2 sets

    hack squat 4 sets double drop with forced reps on last 2 sets...pushed so hard on the 3rd set i think i popped sumthin in my head so next set was not as intense, still rough though

    leg press 4 sets 15-20 with double drop and forced reps on last 2 sets

    squat 135 3 sets to failure

    step ups, no weight needed at this point, really hard when you dont push off the foot on the ground!!!

    seated ham curl 4 ets 10-12 double drop on last 2 sets

    lying ham curl - 4 sets 10-15 drop on last 2 sets

    good mornings

    95x10
    115x10
    115x10
    125x10

    got mentally fogged after step ups, i think my whoel body/CNS was just fried but up until that point WOW soo intense and focused, loving this stuff!!! wish i could bring this intensity to other parts of my body, hopefully ill heal quick
    That's some work man. Nice squat numbers!!
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    no endyrance today some cardio and some light back stuff to see where where my wrist/had is at............seems like im ok with a false grip as long as i keep form strict and dont heave the weight.....still afriad to try barbell stuff, i did pulldowns, close grip and regular, bent over cable row and low seated row, all felt good
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    so today was awsome!!!! focus was incredible and was able to do ALOT on back day even with my wrist/hand i find that if i dont use my thumb and use straps and put pressure on th outside of my hand it really does not bother me..............

    did
    bent over rows
    tbar rows
    pulldowns
    CG cable row
    CG pulldown
    Hammer row
    1 arm db row
    Cable curl
    DB shrugs
    DB twist curl
    DB hammer curl

    All felt really good. - obv didnt max out or anything but honestly did move some decent weight, coudlnt be more excited!!!

    endurance tasted jsut as good as ever and gave me sustained energy throughout the workout!
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    Your killin it in here, lot of volume in your workouts, I likey. Endurance should be helping battle through those.
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    Quote Originally Posted by mkretz View Post
    so today was awsome!!!! focus was incredible and was able to do ALOT on back day even with my wrist/hand i find that if i dont use my thumb and use straps and put pressure on th outside of my hand it really does not bother me..............

    did
    bent over rows
    tbar rows
    pulldowns
    CG cable row
    CG pulldown
    Hammer row
    1 arm db row
    Cable curl
    DB shrugs
    DB twist curl
    DB hammer curl

    All felt really good. - obv didnt max out or anything but honestly did move some decent weight, coudlnt be more excited!!!

    endurance tasted jsut as good as ever and gave me sustained energy throughout the workout!
    My man! Doing work!
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    Quote Originally Posted by 02sixxer View Post
    Your killin it in here, lot of volume in your workouts, I likey. Endurance should be helping battle through those.
    thanks man, i just cant get away from high volume, ive tried but i love it haha, endurance has bade a noticable difference, normall i dont noice to much difference with endurance type supplements but a definite difference with this!!!!
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    alright leg day today!!! - went with 2 scoops enduracne today and it made a definite difference, normally i drink endurance in the beginning and switch to reg. BCAAs after i finish that about 1/2 way through but today i figured id see if i noticed a difference and I DID! normally after my quad stuff im spent and this usually when my endurance runs out but today i took the second scoop and remained jsut as focused as in the beginning. This was the most focused workout from beginning to end that i can remember in the recent future! Intensity was down a little but did a couple more sets for hamstrings since i was at a different gym with a 1 leg ham curl (standing) and my new ability to grab things with straps (DB RDL)

    squat - worked up to 315 for 1, getting easier, im guess my maxis somewhere around 325-330?
    245x5
    245x5
    255x5
    265x5
    265x5
    290 - cluster set, 5 sets of 1 with 20-30 seconds rests.

    pre exhaust leg ext 4 sets 10-15 double drop on last 2 sets

    hack squat 4 sets 12-15 double drop on last 2 sets

    leg press - 4 sets 15-20 double drop on last 2 sets

    walking lunges - 4 sets 30 steps - 60lb barbell - really tried focusing on not straightening out my legs completely and stepping out really far for good glute/ham activation, makes a world of difference.

    glute machine - cant turn down a nice butt when they got the machine haha 4 sets

    1 leg hamstring curl 4 sets left leg (stronger ) 5 sets right leg

    seated ham curl - 4 sets 10-12 doouble drop on last 2 sets

    DB RDL - 60lb 4 sets of 12 realy good squeezes of my glutes, great finisher!!!!
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    Nice job bro!!
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    Quote Originally Posted by RegisterJr View Post
    Nice job bro!!
    thanks man, you are killin it in your log too, keep it up, cant wait to see the pics!!!


    I think we should become sponsored by formutech and get lots of endurance to fuel our workouts! what do you think? haha
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    so the legs are very sore today but to my delight so is my ass!!! whenever i can get my ass sore im happy lol, I think it was the walking lunges and the sick contraction i was getting on the DB RDLS


    today was a true test of the wrist - chest/shoulders/tris

    started out shaky but found a decently comfortable position with dumbells that I could use. Overall a good workout, obv. not the best if I was 100% but I cant complain given the circumstances.

    DB incline 4 sets 10-12

    DB flat press - 4 sets 10-12

    Dips 4 sets as many with Bodyweight - all with slow negatives and good lean, these are hard with good form lol

    decline press machine 3 sets drop on last set

    flat db press with twist - start neutral twist to palms facing away, sick contraction! - 3 sets 10-15

    db incline fly 3 sets 10-15

    cable fly - 3 sets 10-15 drop on last set

    Db shoulder press 4 sets 10-12

    cable lateral raise 4 sets 10-15

    cable front raise 3 sets 10-15

    cable rear delt fly 3 sets 10-15

    face pull 3 sets 10-12

    db shrug 80 lb 4 sets 15reps

    str8bar pushdown - 4 sets 10-12 doubl drop on last 2 sets

    1 arm cable overhead ext - 3 sets 10-12 3 forced reps on last set
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    Quote Originally Posted by mkretz View Post
    so the legs are very sore today but to my delight so is my ass!!! whenever i can get my ass sore im happy lol, I think it was the walking lunges and the sick contraction i was getting on the DB RDLS

    today was a true test of the wrist - chest/shoulders/tris

    started out shaky but found a decently comfortable position with dumbells that I could use. Overall a good workout, obv. not the best if I was 100% but I cant complain given the circumstances.

    DB incline 4 sets 10-12

    DB flat press - 4 sets 10-12

    Dips 4 sets as many with Bodyweight - all with slow negatives and good lean, these are hard with good form lol

    decline press machine 3 sets drop on last set

    flat db press with twist - start neutral twist to palms facing away, sick contraction! - 3 sets 10-15

    db incline fly 3 sets 10-15

    cable fly - 3 sets 10-15 drop on last set

    Db shoulder press 4 sets 10-12

    cable lateral raise 4 sets 10-15

    cable front raise 3 sets 10-15

    cable rear delt fly 3 sets 10-15

    face pull 3 sets 10-12

    db shrug 80 lb 4 sets 15reps

    str8bar pushdown - 4 sets 10-12 doubl drop on last 2 sets

    1 arm cable overhead ext - 3 sets 10-12 3 forced reps on last set
    Sick workout Mk. I never could make a chest and shoulder day work for me but you rock that shiz! I know what u mean about being happy when your ass is sore after leg day. I got serious doms for the first time in a long time in my glutes this week
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    Quote Originally Posted by mkretz View Post
    thanks man, you are killin it in your log too, keep it up, cant wait to see the pics!!!


    I think we should become sponsored by formutech and get lots of endurance to fuel our workouts! what do you think? haha
    Ha! YES!
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    felt great going into the workout today but then this guy tarted talking to me and my buddy about proper DL form ( he is a powerlifter) I was happy to listen but he jsut would not stop talking i did learn yes, but I wanted to lift. I swear over an hour I might have done 3 sets of deads........was horrible for focus and def.hurtmy lifts.I will try to implement a few of the things he was talking about

    DL
    365x3x5

    Pendlay rows 145x10
    145x10
    145x9
    145x9

    low cable row 4 sets 10-15 1 second squeeze on each rep

    1 arm DB row 75x15

    85x12
    90x10
    90x10

    Lat pull down 4 sets 10-15

    CG pulldown facing away laying face up (for upper back) - feel these real nice - 4 sets 10-12

    face pulls - 4 sets 10-12 drop on last set

    Tomorrow will do my frist arm day in a long time, my hand does not like alot of the tricep exercises so we will see waht I can manage - also will do abs since its been forever!!! someone write me a killer ab workout for tomorrow!!!!
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    Nice #'s on DL's. Man, he sounds like my neighbor. Nicest guy, but won't shut up. He asks me all the time about working out but I can never find the time.

    This is the Ab workout I'm doing today. It's killer enough for me that I can't do all 25 reps on each. May not be enough for you though.
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    AB Ripper rocks!!
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    Quote Originally Posted by mkretz View Post
    felt great going into the workout today but then this guy tarted talking to me and my buddy about proper DL form ( he is a powerlifter) I was happy to listen but he jsut would not stop talking i did learn yes, but I wanted to lift. I swear over an hour I might have done 3 sets of deads........was horrible for focus and def.hurtmy lifts.I will try to implement a few of the things he was talking about

    DL
    365x3x5

    Pendlay rows 145x10
    145x10
    145x9
    145x9

    low cable row 4 sets 10-15 1 second squeeze on each rep

    1 arm DB row 75x15

    85x12
    90x10
    90x10

    Lat pull down 4 sets 10-15

    CG pulldown facing away laying face up (for upper back) - feel these real nice - 4 sets 10-12

    face pulls - 4 sets 10-12 drop on last set

    Tomorrow will do my frist arm day in a long time, my hand does not like alot of the tricep exercises so we will see waht I can manage - also will do abs since its been forever!!! someone write me a killer ab workout for tomorrow!!!!
    You just have to say to the guy, "thanks bro, but I have to get my lifts done". Or something like that. That is probably a guy that has nobody else to talk to.
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    arms/abs day turned more into a biceps day with sum abs, only 2 tricep exercises but thats ok cuz my biceps are almost non existant and my triceps are a stronger point.

    barbell curl
    50x10
    50x8
    50x8+2 (still controlled negatives)
    50x7+3
    30x25

    DB twist curl (simultaneously)
    20x12x4 drop on last set

    DB hammer curl (simultaneously)
    20x12x4 drop on last set

    Seated incline curl
    4 sets 10-12 drop on last 2 sets

    1 arm db over bench 4 sets (my right bicep is soo much weaker, and smaller :-( (im left handed but still. its bad)
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    high cable curl 4 sets 10-15

    reverse decline bench leg raises - 100 reps - i think it was like 5 sets

    rope crunches - 4 sets 15

    kneeling cable chops
    80x15 per side
    90x15
    100x15
    110x15

    str8 bar pushdown 4 sets 10-12
    ss
    dip machine 4 sets 10-15

    reverse grip overhead cable ext
    4sets 10-12
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    Quote Originally Posted by mkretz View Post
    high cable curl 4 sets 10-15

    reverse decline bench leg raises - 100 reps - i think it was like 5 sets

    rope crunches - 4 sets 15

    kneeling cable chops
    80x15 per side
    90x15
    100x15
    110x15

    str8 bar pushdown 4 sets 10-12
    ss
    dip machine 4 sets 10-15

    reverse grip overhead cable ext
    4sets 10-12
    Kicking ass brother! How ate you liking the Endurance?
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    Quote Originally Posted by mkretz View Post
    so the legs are very sore today but to my delight so is my ass!!! whenever i can get my ass sore im happy lol, I think it was the walking lunges and the sick contraction i was getting on the DB RDLS


    today was a true test of the wrist - chest/shoulders/tris

    started out shaky but found a decently comfortable position with dumbells that I could use. Overall a good workout, obv. not the best if I was 100% but I cant complain given the circumstances.

    DB incline 4 sets 10-12

    DB flat press - 4 sets 10-12

    Dips 4 sets as many with Bodyweight - all with slow negatives and good lean, these are hard with good form lol

    decline press machine 3 sets drop on last set

    flat db press with twist - start neutral twist to palms facing away, sick contraction! - 3 sets 10-15

    db incline fly 3 sets 10-15

    cable fly - 3 sets 10-15 drop on last set

    Db shoulder press 4 sets 10-12

    cable lateral raise 4 sets 10-15

    cable front raise 3 sets 10-15

    cable rear delt fly 3 sets 10-15

    face pull 3 sets 10-12

    db shrug 80 lb 4 sets 15reps

    str8bar pushdown - 4 sets 10-12 doubl drop on last 2 sets

    1 arm cable overhead ext - 3 sets 10-12 3 forced reps on last set
    Thats some serious volume! Nice Work
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    Nice sessions man glad to hear the wrist is getting better!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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    Another great leg workout today!!!

    worked up to 330 for 1 on squat - new pr! - still got more!

    245x5
    255x5
    265x5
    265x5
    270x5
    295x5 - cluster set 1 rep 5 times with rest in between

    Leg ext - 4 sets 10-15 double drop on last 2 sets

    Leg Press- 4 sets 15-20 - pr'd on this too! double drop on last 2 sets - all reps were constant tension with slow negatives , crazy pump!!

    Hack squat - quads were pretty wrecked by now - 4 sets 10-15 double drop on last set - constant tension with slow negatives again!

    1 leg smith squat (foot elevated) - tried a greater range of motion and actually touched my back knee to the ground on every rep, didnt need much weight at all - 4 sets 8-10

    Glute Bridge - been a while since i did these but felt good!

    185x10
    205x10
    225x10x2

    RDL - been reading that hamstrings response better to lower reps so i went with it but due to my wrist i couldn't go too heavy, just didnt wanna risk it, still got a good stimulus on this

    185x10
    205x8
    205x8
    215x6
    220x6

    Seated leg curl
    4 sets 8-10 double drop on last 2 sets - also tried plantarflexed eccentrics to really focus on the hamstrings, tires them out fast!
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    focus was rediculous btw, and i def notice increase in endurance with ENDURANCE, go figure haha, need more! lol
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    Quote Originally Posted by cubsfan815 View Post
    Thats some serious volume! Nice Work

    thanks brother!!
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    Quote Originally Posted by thetinyguy View Post
    Nice sessions man glad to hear the wrist is getting better!

    its not really better i dont think lol jsut found a way to work around it who knows
  

  
 

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