Help me with my routine!

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    Help me with my routine!


    I'm looking for any and all input on my current routine to make it better and more effective! Don't hold back, give it to me straight. I have taken a lot from the arnolds encylopedia for BB such as doing four sets per exercise, 12, 10, 8, and then 6 reps. My goal is to become more defined (which depends largely on diet and cardio, but also somewhat on training technique) and also gaining overall strenght and size. I will surely get some critisism for my lack of lowerbody workouts but my legs grow very easily and I'm not trying to win a national BB competition. Just trying to get the physique I find that looks the best! Here it goes:
    Monday: Chest, Triceps and Abs. I focus on flat bench for chest, usually leaving out upper chest exercises.
    Tuesday: biceps and back. I try and focus on back density, not width on this day. I've read ronnie coleman and Jay cutler sepperate their back days this way.
    Wednesday: Chest, triceps and abs. I focus on my upper chest on this day with some flat bench.
    Thursday: Back and shoulders, focusing on width of the back
    Friday: Chest and biceps, focusing on inner chest and regular bench. I also do abs. My inner chest really seems to strugle growing, please any ideas/ help!?
    Saturday:Leg day, involving both hams, quads and calves. I know, my ratio of upper body to lower body is pretty bad if I was planning on entering a comp. but I'm not. Also Shoulders
    Sunday: day off. Sometimes I will take saturday off if I'm feeling just dead in the gym. Its taken awhile for me to learn the subtle signs in the gym that your overtraining and I'm just now figuring out my body.
    open to any ideas/adjustments/tips/etc. Thanks in advance for the responses!

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    Give your body time to rest before attacking the same muscle group, growth occurs during the rest period not the workout. If you work every body part after three to four days rest, you can still hit everything twice a week. Your right about you not doing as much lower body as upper body, remember, everything must grow,good luck bro!
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....
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    well thats the other thing I was wondering about. I try to hit every body part two times a week. I have always wanted a bigger chest so I decided to go three times a week, and I'm some what afraid of overtraining it and not getting the benefits. However, my third chest day I try to go fairly light, using it as a refinement of the inner chest, not a real balls to the wall heavy tearing my chest apart day. Is this bad thinking on my part? What do you recomend for how many times you work a body part a week, and how many days it needs recovery before you can hit it again.
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  4. Syn
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    That is too personal. Everyone has their own style and ability. The normal recommendation is to lay off and rest. But i bench every day, seven days a week and love it. This will not work for many but for me it does. I still see increases in weight and density of muscle. So basically, do what you feel like doing. If you still feel good after 3 days of chest, stick it. If you're sore and over fatigued, ditch it. Brute force test/fail method -- there is no perfect cookie cutter workout for ANYONE.
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    If you want to get bigger and want to train each muscle group twice a week then you need to lay it out properly and watch your volume. If it was my goal, i would lay something out like this. And you could keep it so you don't have to work out on weekends.

    Mon Incline 5x5
    flys 3x10
    standing shoulder press 3x6-8
    skullcrushers 4x 8-12
    barbell curls 4 8-12

    Tuesday squat 5x5
    hamstring curl 4x8
    pullup/chinup 5x?
    wide grip cable row palms down 3x10-12
    abs
    calves

    Thursday
    dumbell bench 3x10
    incline flys 3x12
    shrugs 5x8 (heavy and explosive)
    rear delts 3x12
    weighted dips 3x8-12
    cambered bar curls 3x8-12

    Friday
    deads 3x5
    leg press 3x15
    different kind of chin pullup 5x?
    chest supported row 3x8
    abs
    calves

    for your lifts pick one weight and complete your number of sets reps.. when you do add 5-10 lbs the next week and try again. This should be done for dead, squats, inclines, dumbell presses. If you want to get big, lift and eat to get big. If you want to get cut eat to get cut and watch yourself from overtraining and do your cardio. You can ignore what i have to say because it is not what you want to hear but i guarantee you your size will correlate with your strength at your level. I can also tell you i workout in one of the most hardcore gyms on the east coast and miraculously the biggest guys are the strongest 9 times out of 10.


    PM me if you want some more specifics.
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    Quote Originally Posted by jcp2 View Post
    If you want to get bigger and want to train each muscle group twice a week then you need to lay it out properly and watch your volume. If it was my goal, i would lay something out like this. And you could keep it so you don't have to work out on weekends.

    Mon Incline 5x5
    flys 3x10
    standing shoulder press 3x6-8
    skullcrushers 4x 8-12
    barbell curls 4 8-12

    Tuesday squat 5x5
    hamstring curl 4x8
    pullup/chinup 5x?
    wide grip cable row palms down 3x10-12
    abs
    calves

    Thursday
    dumbell bench 3x10
    incline flys 3x12
    shrugs 5x8 (heavy and explosive)
    rear delts 3x12
    weighted dips 3x8-12
    cambered bar curls 3x8-12

    Friday
    deads 3x5
    leg press 3x15
    different kind of chin pullup 5x?
    chest supported row 3x8
    abs
    calves

    for your lifts pick one weight and complete your number of sets reps.. when you do add 5-10 lbs the next week and try again. This should be done for dead, squats, inclines, dumbell presses. If you want to get big, lift and eat to get big. If you want to get cut eat to get cut and watch yourself from overtraining and do your cardio. You can ignore what i have to say because it is not what you want to hear but i guarantee you your size will correlate with your strength at your level. I can also tell you i workout in one of the most hardcore gyms on the east coast and miraculously the biggest guys are the strongest 9 times out of 10.


    PM me if you want some more specifics.
    listen to this guy, he's got a good schedule here. If you overtrain like the other guy says, you'll grow much slower, he has his body weight listed at 150! don't overtrain
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....
  7. Syn
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    Quote Originally Posted by timmmah View Post
    listen to this guy, he's got a good schedule here. If you overtrain like the other guy says, you'll grow much slower, he has his body weight listed at 150! don't overtrain
    Don't set up my words like your Porn collection. He wants to cut fool, not get fat as **** so he can bench 100 pounds more.

    Cutting takes a Cardio approach to lifting -- daily and longer duration. If you want to make gains in strength then the easiest way is to pack on the pounds. If you bench a 2:1 ratio and gain 40 pounds then your bench will likely increase 45-70 pounds aswell; over the course of two months or so, slow gains in weight will increase your strength steadily also. This is a common strategy, to gain and then cut. It all falls into accordance with the set-point theory. As soon as your body changes it's set point to a higher weight, thats when you cut and densify the muscle you have gained.

    Additonally, i said nothing about overtraining. Perhaps you would like to define overtraining? Because, "If you're sore and over fatigued, ditch it." means that at the first signs of overtraining you call it quits and give your body time to recover.
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    Quote Originally Posted by Syn View Post
    Don't set up my words like your Porn collection. He wants to cut fool, not get fat as **** so he can bench 100 pounds more.

    Cutting takes a Cardio approach to lifting -- daily and longer duration. If you want to make gains in strength then the easiest way is to pack on the pounds. If you bench a 2:1 ratio and gain 40 pounds then your bench will likely increase 45-70 pounds aswell; over the course of two months or so, slow gains in weight will increase your strength steadily also. This is a common strategy, to gain and then cut. It all falls into accordance with the set-point theory. As soon as your body changes it's set point to a higher weight, thats when you cut and densify the muscle you have gained.

    Additonally, i said nothing about overtraining. Perhaps you would like to define overtraining? Because, "If you're sore and over fatigued, ditch it." means that at the first signs of overtraining you call it quits and give your body time to recover.
    Overtraining occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength. To "cut" the fat to muscle ratio,the overall amount of fat needs to be decreased and the amount of muscle increased, cardio to lose the fat, and proper weight training with a good diet high in protein to gain the muscle.
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....
  9. Syn
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    Quote Originally Posted by timmmah View Post
    Overtraining occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength. To "cut" the fat to muscle ratio,the overall amount of fat needs to be decreased and the amount of muscle increased, cardio to lose the fat, and proper weight training with a good diet high in protein to gain the muscle.
    Who answers a rhetorical question? -- an idiot. Next time you rewrite something written on the internet, include sources. As for your choice in definition, well done. But you have a serious fallacy.

    Are You Overtraining? Symptoms & Solutions:

    "It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness."

    Did the "and fitness" part not also strike your fancy?

    Where did i find this?... ShapeFit.com Health & Fitness Blog

    Post again with something worth saying, hopefully written by yourself. My father always told me it is better to be a smart-ass than a dumb-ass but you somehow acquired both traits.
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    Quote Originally Posted by Syn View Post
    Who answers a rhetorical question? -- an idiot. Next time you rewrite something written on the internet, include sources. As for your chose in definition, well done. But you have a serious fallacy.

    Are You Overtraining? Symptoms & Solutions:

    "It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness."

    Did the "and fitness" part not also strike your fancy?

    Where did i find this?... ShapeFit.com Health & Fitness Blog

    Post again with something worth saying, hopefully written by yourself. My father always told me it is better to be a smart-ass than a dumb-ass but you somehow acquired both traits.
    Do the adults of the house know you using the computer this late? Just kidding, sorry if I offended you by calling you out on your bad advice, I was a little skinny guy too about three years ago 6 5" and 160 Lbs, I've gained 55 Lbs of muscle in that time and would be happy to give any advice to help out. Good pickup on the wikipedia post. touche my freind, touche.
    Quote Originally Posted by madds87 View Post
    Im not to fond of taking serm's for long periods of time....
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    Quote Originally Posted by Syn View Post
    Don't set up my words like your Porn collection. He wants to cut fool, not get fat as **** so he can bench 100 pounds more.

    Cutting takes a Cardio approach to lifting -- daily and longer duration. If you want to make gains in strength then the easiest way is to pack on the pounds. If you bench a 2:1 ratio and gain 40 pounds then your bench will likely increase 45-70 pounds aswell; over the course of two months or so, slow gains in weight will increase your strength steadily also. This is a common strategy, to gain and then cut. It all falls into accordance with the set-point theory. As soon as your body changes it's set point to a higher weight, thats when you cut and densify the muscle you have gained.

    Additonally, i said nothing about overtraining. Perhaps you would like to define overtraining? Because, "If you're sore and over fatigued, ditch it." means that at the first signs of overtraining you call it quits and give your body time to recover.

    At 5'11 150 you are not cut, you are emaciated. You have no substantial amount of muscle on your body at this weight no matter how small your frame It appears from the post he wants to get more muscular while getting in better shape. This is done through diet and maybe a little cardio. I hardly doubt he is advanced enough where he can't gain muscle and lose a little fat. If you think you are doing a good thing benching 7 days a week refer back to your weight. I can't imagine anyone comes to a message board looking to be 150 lbs, that is why it is hard to take advice from someone this size. You can read all you want about training, until you can apply it, you really should not be giving advice. I do not give dieting advice, for a reaon, it is not something i know all that much about. I wouldn't give Nick Winters advice on getting his bench from 600 to 700 raw, because i have no clue how to do that.
  12. Syn
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    Quote Originally Posted by jcp2 View Post
    At 5'11 150 you are not cut, you are emaciated. You have no substantial amount of muscle on your body at this weight no matter how small your frame It appears from the post he wants to get more muscular while getting in better shape. This is done through diet and maybe a little cardio. I hardly doubt he is advanced enough where he can't gain muscle and lose a little fat. If you think you are doing a good thing benching 7 days a week refer back to your weight. I can't imagine anyone comes to a message board looking to be 150 lbs, that is why it is hard to take advice from someone this size. You can read all you want about training, until you can apply it, you really should not be giving advice. I do not give dieting advice, for a reaon, it is not something i know all that much about. I wouldn't give Nick Winters advice on getting his bench from 600 to 700 raw, because i have no clue how to do that.

    Your fat, your in your thirties... who wants that? I'm 19, i've been wrestling for 7 years (which explains why i cut fat at all costs) and i've gained 49 pounds of muscle over the past 4 years. What ever i am doing has won me two state freestyle champs, a roman 2nd place last year in Las Vegas with mountaintop, and i've recently stopped wrestling folk due to my graduation from highschool. Pound for pound you have nothing on me. I range between 147-152 on a daily basis. I max 3 plates bench (315 pounds, Ratio 2.11:1-- you would have to bench more than 582 pounds to beat that.) What have you EVER accomplished? -- Another rhetorical question, i don't want to hear about how many all-you-can-eat restaurants you have put out of business or Hot Dog eating contests you've won.

    Additionally, you guys have continued to assume that i max out every day i bench. Your mistaken. I DB bench 240 daily and max on bar 2x a week (currently, in two more weeks i increase again).

    Again, another example of your stupidity. I Never prescribed or suggested that workaholic should bench 7 days a week. He questioned 3... i essential said, if your body shows no signs of overtraining, do it -- because he obviously likes it.

    EDIT:

    Oh, perfect. Your a stupid juicer too. Rest while on Prohormones/Steroids

    Tips: Really work for something in your life, ok? You idiots are all the same, if i had 10 cents for every kid who took roids and thinks they are a bad ass because of it, i'd be rich. Your nothing.
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    Quote Originally Posted by Syn View Post
    Your fat, your in your thirties... who wants that? I'm 19, i've been wrestling for 7 years (which explains why i cut fat at all costs) and i've gained 49 pounds of muscle over the past 4 years. What ever i am doing has won me two state freestyle champs, a roman 2nd place last year in Las Vegas with mountaintop, and i've recently stopped wrestling folk due to my graduation from highschool. Pound for pound you have nothing on me. I range between 147-152 on a daily basis. I max 3 plates bench (315 pounds, Ratio 2.11:1-- you would have to bench more than 582 pounds to beat that.) What have you EVER accomplished? -- Another rhetorical question, i don't want to hear about how many all-you-can-eat restaurants you have put out of business or Hot Dog eating contests you've won.

    Additionally, you guys have continued to assume that i max out every day i bench. Your mistaken. I DB bench 240 daily and max on bar 2x a week (currently, in two more weeks i increase again).

    Again, another example of your stupidity. I Never prescribed or suggested that workaholic should bench 7 days a week. He questioned 3... i essential said, if your body shows no signs of overtraining, do it -- because he obviously likes it.

    EDIT:

    Oh, perfect. Your a stupid juicer too. Rest while on Prohormones/Steroids

    Tips: Really work for something in your life, ok? You idiots are all the same, if i had 10 cents for every kid who took roids and thinks they are a bad ass because of it, i'd be rich. Your nothing.

    Back to the topic at hand. Only on the internet would someone who weighs 150 lbs be giving advice on gaining muscle. I don't care if you are the olympic gold medalist in your weight class, you are still 150 lbs. I commend your wrestling accomplishments, and once again that is something i would not give advice on. And calling me a stupid juicer, quite funny, i am clean as can be. Sorry. Also if you gained 49 lbs of muscle and you are just graduating high school, that is called growing up.
  14. Syn
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    Quote Originally Posted by jcp2 View Post
    Back to the topic at hand. Only on the internet would someone who weighs 150 lbs be giving advice on gaining muscle. I don't care if you are the olympic gold medalist in your weight class, you are still 150 lbs. I commend your wrestling accomplishments, and once again that is something i would not give advice on. And calling me a stupid juicer, quite funny, i am clean as can be. Sorry.
    I'm sorry, but your incompetent. if i may, i'm going to use a few of your quotes in context to prove this.

    First off, you say,

    "and once again that is something i would not give advice on."

    "I do not give dieting advice, for a reaon, it is not something i know all that much about."

    So you don't ever give advice about anything you don't know solid huh?

    Rest while on Prohormones/Steroids

    Jerseyboy884:

    While on a cycle of Prohormones or Steroids, do believe you should rest more, less, or the same?

    Another way of asking this is:

    Do you train more, less, or the same while on a cycle?

    jcp2

    always the same. The plan doesn't change, just the results usually.

    Yup, your clean as a goose. For those who can’t follow deductive reasoning. You know everything there is to know about steroids and their effects/prices/ EVERYTHING – by your own admission, you NEVER offer advice unless you are fully knowledgeable. So, you took hours researching what the effects of rest periods are on a “cycle” but you never used. Or, you know this by personal experience. Which seems more likely? Obviously option B. You’re a juicer and a Liar.

    All theses quotes came from the post I have linked in my last reply.
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    I have been clean for about 5 years so whatever you want to say, you can go back and check all my posts all you want. The fact of the matter is, as a competitive wrestler, you don't know much about putting on muscle size as it is something that is a detriment to you. You come on here like a know it all and take jabs at people whenver you can, but in reality you are a good high school athlete who doesn't know as much as he thinks he does. Apparently it gets you upset when people speak the truth. And like i said at 150 lbs, you don't have much going on in the muscle department unless you are missing some limbs. I DONT CARE WHAT KIND OF ATHLETE YOU ARE. As far as intricate dieting advice i don't think you will find much in that department coming out of my mouth.
  16. Syn
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    Quote Originally Posted by jcp2 View Post
    I have been clean for about 5 years so whatever you want to say, you can go back and check all my posts all you want. The fact of the matter is, as a competitive wrestler, you don't know much about putting on muscle size as it is something that is a detriment to you. You come on here like a know it all and take jabs at people whenver you can, but in reality you are a good high school athlete who doesn't know as much as he thinks he does. Apparently it gets you upset when people speak the truth. And like i said at 150 lbs, you don't have much going on in the muscle department unless you are missing some limbs. I DONT CARE WHAT KIND OF ATHLETE YOU ARE. As far as intricate dieting advice i don't think you will find much in that department coming out of my mouth.
    Don't get upset about my posts. They are the ones filled with truth. Who cares how long you have been clean, any gains you ever made while on steroids makes you worthless. Anyone can take enhancement drugs and make gains like crazy. Also, an interesting noteworthy announcement.. I've attacked people only in defensive of myself or to disprove their lies.

    Everything i have said in these forums have been backed by documentation. For this particular post.. i have made no health claims or even claimed to be able to produce muscle gains. This is just you being unable to read.

    "That is too personal. Everyone has their own style and ability. The normal recommendation is to lay off and rest. But i bench every day, seven days a week and love it. This will not work for many but for me it does. I still see increases in weight and density of muscle. So basically, do what you feel like doing. If you still feel good after 3 days of chest, stick it. If you're sore and over fatigued, ditch it. Brute force test/fail method -- there is no perfect cookie cutter workout for ANYONE."

    As you can see here, i tell workaholic that documented research proves that it is better to, "lay off and rest". I go on to say in a testimonial fashion that i bench every day and contuinue to see gains in weight benched and muscle definition, NOT SIZE. In no way shape or form am i telling anyone that doing this will provide gains in your body weight.

    This is why i attacked the person previously; for mistranslating my words and attacking ME for his misunderstanding.
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    Wow this thread brings the entertainment.

    Syn you are just silly man.

    I used to be a wrestler. Went through districts and to the final match at state without having a single offensive point scored against me. But guess what…it didn’t translate into any knowledge about nutrition and training. It took many long years of training and research in regards to building muscle mass before I was competent. And I certainly wouldn’t have been arguing with someone that know there stuff before I did. At 150lbs you don't know your stuff YET.

    The routine JCP posted is very solid and will help achieve the desired goals if implemented properly.
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    Quote Originally Posted by kabuki View Post
    Wow this thread brings the entertainment.

    Syn you are just silly man.

    I used to be a wrestler. Went through districts and to the final match at state without having a single offensive point scored against me. But guess what…it didn’t translate into any knowledge about nutrition and training. It took many long years of training and research in regards to building muscle mass before I was competent. And I certainly wouldn’t have been arguing with someone that know there stuff before I did. At 150lbs you don't know your stuff YET.

    The routine JCP posted is very solid and will help achieve the desired goals if implemented properly.


    I agree. I find it hard to believe that you put up 315 on bench and 150. (i think that's what you said) but hey who am i to judge. If you can more power to you. But that's just it, you put UP a lot of weight... yet you dont put ON a lot of weight. This guy was asking about muscle mass if i'm not mistaken. If you bench how you do, i understand you dont max everyday, i do think people can get stronger. But muscle mass.... no no. 45 pounds of muscle? your telling me you weighed almost 100 pounds at 5' 11"?
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