precontest supp thread

fitfrancopro said:
Bottom line is to have muscle, balance, and then to be the most shredded, period.
Dont let the weight classes play mind games with you.
After winning a weight class, you still have to beat someone that is heavier then you if your not the heavy weight!
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exactly. it's just a psychological thing w/ me in the past; now i'm not concerned.
on anohter tip psycologically speaking tho, it is tough to see yourself go from 205, thinking & feeling you're in decent shape, down to middles for comp.
YES, for that overall, it's amazing how many middle & lightweights beat out those heavies for the big prize isn't it?
 
Great workout this morning, loving the different form & pace of the routine. I enjoy changing up schemes constantly anyway, so this motivates me even more...

The format: LEGS
4x12-15 leg extentions (superset w/)
4x6-10 squats (75 sec. rest)

1 set max reps squat @ 135

3x12-15 leg curls (superset w/)
3x8-10 stiff-legged deads on raised platform (75 sec. rest)

1 set max reps leg curls

3x10 ham/glute raises (60 sec. rest)

6x60 yd. sprints

3x15 donkey calf raises (w/ wife & plate on my back, 45 sec. rest)
3x15 standing calf raises (off platform)
3x15 standing calf raises (flat ground, toes pointed in/out/straight)

All the calf raises were done in slow, controlled movement w/ pause at the top. I like the donkey raises, not too sure my wife cares for being on my back at that point in the w/o however (I'm a bit sweaty)... she's a good girl tho, gotta give her props.
 
snagency said:
Great workout this morning, loving the different form & pace of the routine. I enjoy changing up schemes constantly anyway, so this motivates me even more...

The format: LEGS
4x12-15 leg extentions (superset w/)
4x6-10 squats (75 sec. rest)

1 set max reps squat @ 135

3x12-15 leg curls (superset w/)
3x8-10 stiff-legged deads on raised platform (75 sec. rest)

1 set max reps leg curls

3x10 ham/glute raises (60 sec. rest)

6x60 yd. sprints

3x15 donkey calf raises (w/ wife & plate on my back, 45 sec. rest)
3x15 standing calf raises (off platform)
3x15 standing calf raises (flat ground, toes pointed in/out/straight)

All the calf raises were done in slow, controlled movement w/ pause at the top. I like the donkey raises, not too sure my wife cares for being on my back at that point in the w/o however (I'm a bit sweaty)... she's a good girl tho, gotta give her props.
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lol getting freaky huh??:toofunny:
 
boxmeman said:
lol getting freaky huh??:toofunny:
Click to expand...

yep, all the time my man... :twisted:

Got some feedback from FitFranco last night on my progress, was advised to reduce carb intake for the next 2 weeks. I agree; this led me to dwelling overnight on the best plan of attack for this (my OCD had a field day with this one...)

First of all, I feel the amount of cardio I'm currently doing needed to be changed; I'm burning fat, but also losing some muscle, just looking like a smaller version of myself. If I reduce carb & caloric intake as well, this becomes more of an issue. So, decided I'm done w/ the cardio. Will do 60-yd. sprints 3-4x weekly to bring my legs in, that's it. Dietary changes should take care of the rest.

My plan of attack for that: reduce carb intake to @150g daily on training days, 100g or less on off-days (every 4th day, where I used to do 30 minutes HIIT), utilizing 3 meals of about 40g, 30g, & 30g complex carb consumption w/ AP prior, no complex at other 3 meals of day. This feels intuitively right; I'll try it for 2 weeks & see what happens. Then on the off-days, I can do 20-30 minute posing sessions & work on my night routine (& trying to perfect that Franco pose there).

Today's workout: SHOULDERS/BI/TRI/ABS
15 minutes of abs, using 5 different exercises (3 of them weighted) w/ 45 sec. rest between sets

3x8-15 standing laterals (superset w/)
3x8-13 rear lateral raises
60 sec. rest

4x6-12 behind neck standing shoulder press
60 sec. rest

3x8-12 concentration curl (superset w/)
3x10-12 tri pushdown
60 sec. rest

3x8-12 db curl
3x12-15 lying tri extension
60 sec. rest

3x6-10 ez bar curl (superset w/)
3x8-12 close-grip bench press
60 sec. rest

Every once in awhile I like to do isolation exercises first for shoulders before my compound movement(s); got a great pump today.
 
Wow, an actual off day today, don't know what to do with myself, an extra hour in the day today...
Found some cool food stuff shopping this morning. Starting today I'm eliminating the Mass Maker from my diet, need something to replace it tho. So I was looking around Kroger organic section for an alternative carb source and I found this line of products, Bob's Red Mill, that puts out all kinds of awesome clean carb sources, and in servings that fit right into the diet format as well. There's "10 Grain Cereal" that's a whole grain wheat/corn/rye/triticale/oats/soy/millet/barley/brown rice/oat bran & flaxseed mixture, 140 cals/serving, macros of 28g carbs/1g fat/6g protein; "Oat Bran Cereal" that's pretty similar to Quaker, but 120 cal per serving w/ 21g carbs (yes I'm counting every carb guys); "Scottish Oatmeal" that's real fine, not like rolled oats, again macros similar to Quaker but is a stone ground whole grain - looks awesome to add to my protein shake mixes. Never knew there was this kind of good stuff out there. Kinda makes me sad I gotta trim back on the carbs now. :mad: Can't wait to start checking these out tomorrow...
 
everything seems to still be going well. I know your gonna dial it in and be shredded man just keep up all this great work
 
Unreal workout this morning. Think I got the best pump yet in this whole prep, everything was just clicking, strenght was off the hook, and I had enough energy going on to power the city of New York for a year! All this on reduced food/cals too; in fact, I only did 40g carbs/320 cals for my P-Slin pre w/o meal, so I was really taken aback by the results.
Maybe the new beta product kickin' in full gear?..

The format: CHEST/BACK/ABS

5x12/12/6/6/6 db inclines (supersetted w/)
5x10/10/10/9/9 chins

4x8-10 db flyes (supersetted w/)
4x8-12 bent-over db rows (done off incline bench)

4x8 db declines (supersetted w/)
4x20/16/12/8 close-grip pulldowns to front

4x12 db decline straight-arm pullovers

15 mintues abs w/ 30 sec. rest between sets
(time to hammer those abs)

60 second rest between everything else.
I finished this in under 50 minutes..
PUMPED!!!
 
snagency said:
Unreal workout this morning. Think I got the best pump yet in this whole prep, everything was just clicking, strenght was off the hook, and I had enough energy going on to power the city of New York for a year! All this on reduced food/cals too; in fact, I only did 40g carbs/320 cals for my P-Slin pre w/o meal, so I was really taken aback by the results.
Maybe the new beta product kickin' in full gear?..

The format: CHEST/BACK/ABS

5x12/12/6/6/6 db inclines (supersetted w/)
5x10/10/10/9/9 chins

4x8-10 db flyes (supersetted w/)
4x8-12 bent-over db rows (done off incline bench)

4x8 db declines (supersetted w/)
4x20/16/12/8 close-grip pulldowns to front

4x12 db decline straight-arm pullovers

15 mintues abs w/ 30 sec. rest between sets
(time to hammer those abs)

60 second rest between everything else.
I finished this in under 50 minutes..
PUMPED!!!
Click to expand...


Word on the streets was Doug Miller was still gaining strenght 2 weeks our from competition.
 
I should note a few additional dietary changes made.
Aside from eliminating the Mass Maker (reluctantly... had to get rid of the maltodextrin tho) I've also eliminated the cottage cheese from nighttime shake. Shake is now 1 scoop Ultra Size, 1 scoop Muscle Provider (both Beverly) and 3/4 scoop Pro Complex (ON). This makes for right around 330 cals w/ 57g protein. Ultra Size will be phased out for a more straight protein, probably additional Pro Complex. I'm concentrating on making each of my 6 meals as close to 300 cals as possible, so I should be able to hit 1900 steadily (gives me 100 to play with thru the day).
I've also upped the ante on the L-Carnitine, 1g prior to every meal. The goal is to trim down as much as possible over next 10 days w/o losing muscle mass...
Fat loss has hit another gear already; my wife, who really doesn't say much about these things, commented to that effect as I was posing today. YEAAAAHHH, now that's what I'm talking about!!!
Sole carb sources now are the 10-grain cereal (w/ water & protein powder), oatmeal, brown rice, and Ezekiel orange wrapper bread, as well as grapefruit in the morning That's it; gone are sweet potatoes (for now) and Ezekiel CR bread (again, reluctantly, that stuff was good...)
No more updates on the workout format from here on out; never meant to get that in depth anyway, this is a supp thread, but I think I've given a good idea of my personal progressive changes & the intensity I feel the USP stack has provided me with...
 
USPLabs said:
Word on the streets was Doug Miller was still gaining strenght 2 weeks our from competition.
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Totally believable J. Thinking I can do the same thing...
This is really insane, loving it!
Still amazed that the P-Slin worked for me at that carb dosage tho. I guess nothing should amaze me anymore tho.
 
snagency said:
Totally believable J. Thinking I can do the same thing...
This is really insane, loving it!
Still amazed that the P-Slin worked for me at that carb dosage tho. I guess nothing should amaze me anymore tho.
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Hmmm, well, you will be upping the dose Miller style! Get ready to be amazed, again!
 
Late to the party but great log Snag. Sounds like your killing your workouts! Keep up the hard work bro and can't wait to find out how ya do in your comp.
 
snagency said:
Unreal workout this morning. Think I got the best pump yet in this whole prep, everything was just clicking, strenght was off the hook, and I had enough energy going on to power the city of New York for a year! All this on reduced food/cals too; in fact, I only did 40g carbs/320 cals for my P-Slin pre w/o meal, so I was really taken aback by the results.
Maybe the new beta product kickin' in full gear?..

The format: CHEST/BACK/ABS

5x12/12/6/6/6 db inclines (supersetted w/)
5x10/10/10/9/9 chins

4x8-10 db flyes (supersetted w/)
4x8-12 bent-over db rows (done off incline bench)

4x8 db declines (supersetted w/)
4x20/16/12/8 close-grip pulldowns to front

4x12 db decline straight-arm pullovers

15 mintues abs w/ 30 sec. rest between sets
(time to hammer those abs)

60 second rest between everything else.
I finished this in under 50 minutes..
PUMPED!!!
Click to expand...


How about a little update at the USPlabs forum beta section.
 
Not much to report today... another great w/o, legs day.
I'm not the strongest guy on squats by any means; legs have been a weakness of mine until the last year when I started concentrating on them bigtime. So I was pretty pleased today when, after my leg extension/db lunge supersets for 5 sets (60 sec. rest), I was able to get 3 sets squats of 285x6, ass-to-ankles, slow & controlled in a 3-0-3 tempo. I've adopted the strict form in the last year, and unless I'm pump-repping 'em that's the only way I do it. While not a PB, following the superset & already being fatigued -- and on reduced calories -- I felt pretty good about it. Legs were just unbelievably pumped after this w/o; hammies felt like they were ready to burst.
Loving the new carb sources. This diet is actually pretty fun..

(EDIT: Didn't realize that when I type in "P" "R" for personal record it comes up "Page Ranking" when it posts. wth? anyway, replaced w/ "PB" for personal best.)
 
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Dude I was gonna check to see if you were gonna throw up some pre-contest pictures but then I checked out your uploaded pictures and your bloody massive! Your wheels look like there coming along real well for only really focusing on them starting last year.

I may have missed this in the beginning but are you formulating all diet/training on your own or is there a prep coach in the mix?
 
snagency said:
So I was pretty pleased today when, after my leg extension/db lunge supersets for 5 sets (60 sec. rest), I was able to get 3 sets squats of 285x6, ass-to-ankles, slow & controlled in a 3-0-3 tempo. I've adopted the strict form in the last year, and unless I'm pump-repping 'em that's the only way I do it.
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I feel yea on the lunge supersets man...when i did my superset with them it PUMPED my legs. And the squat form is crucial...i used to squat heavy weight with real deep reps when i trained for football and due to that my legs are my strongest body part. This past 6 months i have not pushed them hard so that the rest of my body could catch up but now im hitting em hard again.
 
OCCFan023 said:
Dude I was gonna check to see if you were gonna throw up some pre-contest pictures but then I checked out your uploaded pictures and your bloody massive! Your wheels look like there coming along real well for only really focusing on them starting last year.

I may have missed this in the beginning but are you formulating all diet/training on your own or is there a prep coach in the mix?
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Well, a bit of both. I'm a former diehard ketogenic dieter, so when I began using the USP product (AP, P-Slin) I looked for some outside guidance with structuring diet & carb usage - that was a whole new ballgame for me. Jacob helped me a lot in understanding how the products worked, and I put things together from there. Lately, I'm getting coaching tips from Joe Franco, professional bodybuilder/trainer & USP athlete.
This is all in the thread btw...
As for supplementation beyond the USP product, that is all trial & error experience there, built thru years of experimenting & finding what worked for me. The training formats are all mine, again developed over the years, using what works for me w/ the equipment I have available...
Thanx for the pic comments, appreciated.
 
bolt10 said:
I feel yea on the lunge supersets man...when i did my superset with them it PUMPED my legs. And the squat form is crucial...i used to squat heavy weight with real deep reps when i trained for football and due to that my legs are my strongest body part. This past 6 months i have not pushed them hard so that the rest of my body could catch up but now im hitting em hard again.
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dude, I'm recovering awesome lately (love the cissus!), but I couldn't walk for half the day today.
sprints were probably pretty funny to watch me run afterwards..
 
boxmeman said:
lol good luck...
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What's up Collin? How ya feeeling buddy?


Wanted to clarify something from my response to OCC. I like giving credit where credit is due...
Prior to becoming sponsored by USP, I was using AP and working on developing a meal plan to run with it. Again, being a keto guy the idea of using carbs regularly was hard for me to grasp. So I wrote up a diet I liked & had Layne Norton look it over. With a little guidance from him I modified the diet & used that until I met Jacob. Layne is the first person that got me to understand that my perception of carbs as the "bad guys" was just inaccurate. Feel I should show him his due here...
It's really no wonder that I made such slow progress with little gains over the past few years, despite training like a madman, and actually kind of amazing really that I made progress at all. Living keto as a lifestyle is just NOT conducive to gaining muscle mass. Sure, I looked decent & stayed lean (until this past winter that is, when I went un-keto & un-healthy), but my progress was excruciatingly meager. Thought I had just reached my genetic potential.
I'm really looking forward to being out of show mode & using the USP products to pack some serious muscle on!!
 
snagency said:
What's up Collin? How ya feeeling buddy?


Wanted to clarify something from my response to OCC. I like giving credit where credit is due...
Prior to becoming sponsored by USP, I was using AP and working on developing a meal plan to run with it. Again, being a keto guy the idea of using carbs regularly was hard for me to grasp. So I wrote up a diet I liked & had Layne Norton look it over. With a little guidance from him I modified the diet & used that until I met Jacob. Layne is the first person that got me to understand that my perception of carbs as the "bad guys" was just inaccurate. Feel I should show him his due here...
It's really no wonder that I made such slow progress with little gains over the past few years, despite training like a madman, and actually kind of amazing really that I made progress at all. Living keto as a lifestyle is just NOT conducive to gaining muscle mass. Sure, I looked decent & stayed lean (until this past winter that is, when I went un-keto & un-healthy), but my progress was excruciatingly meager. Thought I had just reached my genetic potential.
I'm really looking forward to being out of show mode & using the USP products to pack some serious muscle on!!
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Thats interesting. I actually just purchased Layne's Ketogenic Diet book for a CKD cut. I can't imagine trying to put on serious muscle living a ketogenic diet. Awesome that you found a diet that really is working. Do you think you will ever return to the keto for cutting purposes?
 
Thats great man...i read as much of layne's stuff as possible and his ideas have affected alot of my own feelings. His ideas that carbs are not necessarily bad(i used to think i could get by on low carbs) + AP = Much better performance and gains. Looks like you have had alot of great advice from some great people lately(J, Franco, Layne, Etc.) and it seems to have really helped.
 
OCCFan023 said:
Thats interesting. I actually just purchased Layne's Ketogenic Diet book for a CKD cut. I can't imagine trying to put on serious muscle living a ketogenic diet. Awesome that you found a diet that really is working. Do you think you will ever return to the keto for cutting purposes?
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I don't believe I'll ever need to diet like that again, assuming I've given myself the proper time frame to prepare.
I'm shortcutting the process as it is; you saw the thread pic from January 26th I take it. From start of prep to show, less than 11 weeks -- and no keto dieting...
Keto diets work well to eliminate fat in a short period of time, of that there is no doubt. But at what cost? I've found my holy grail!
 
bolt10 said:
Looks like you have had alot of great advice from some great people lately(J, Franco, Layne, Etc.) and it seems to have really helped.
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yessir, I've been pretty fortunate.
Now it's all about showing these guys their time & effort hasn't been wasted on me.
22 days out baby!!! Bring it!!
 
Supp changes: since I've cut carbs & cals back for a period, made a few temporary changes.
Most days I'm going for 1800 cals overall, and although I vary carbs between 60-150g, they will consistently be on the low side for next 7 days. For example today I'll be right at 100g carbs/1800 cals. Pre w/o meal was 30g carbs/300 cals with AP, no P-Slin today (still a great shoulder/bi/tri/abs day). Tomorrow (off day) I'll hit 1800 cals again, but only 60g carbs (20g each at meals 1,3,5). Fibrous only & the few that are in my nighttime shake the rest of the meals - I don't count fibrous as intake, only complex/fruits (I do count fibrous in my overall cal intake tho). Then Saturday I'll ramp it back up to @2000 cals/150g carbs (using P-Slin w/ 50g carbs for breakfast) before I drop back down again for the next 5 days.
The leaning out process is going well, weighed 176.0 when I woke this morning, holding pretty steady despite significant fat loss. Still, that's pretty low intake for me, so to combat possible muscle loss I've bumped BCAA intake to 3g per meal, also adding 3g between meals 2 & 3 and 3g more between meals 4 & 5. Additionally, upped L-Carnitine intake to 1500mg prior to every meal & upon rising/before bed. Again, this is only temporary, running along w/ next 7 day plan. I'll decide what follows when I see how I look next Friday... gonna lean on FitFranco for advice final 2 weeks.
 
Off topic for a moment here, but did anybody read the article in the latest edition of Sports Illustrated on PEDs? (referring to steroids & HGH.)
Geeeez. You know, the worst part about that (other than the media putting it out there incessantly -- which is what helps put it in these youngsters minds, despite media position that they publish this crap because we need to deter youth from such use) is that the uneducated public (what's that, 80-90% of the population, if not more) looks at the things we do as natural bodybuilding & puts us in the same group. I cannot count how many times in my life I've been asked "do you do steroids?" Even the other day when I was visiting my grandma, telling her how excited I was about my show & keeping her up to date, she asks me "Now you're not doing this stuff Bonds and Clemens are doing are you?" -- despite knowing I am & always have been personally against steroid use.
It's really sad that people who try to better their appearance these days all get lumped in with the same crowd...
 
I posted the above entry on another site, got a response that I appreciated so thought I would paste it here:

Steve, I did not see the SI article you are referring to, but I share the same concerns. I get the steroid comments often myself. At first I took it as sort of a compliment, but I quickly realized I had to respond to each person who said it. For example, while coaching my sons 7th grade basketball team, at the end of the game we all give a hand shake. Well I went by each of the other team and told them great job, when the line had passed I heard one kid tell another kid "Nice job on the steroids". He obviously didnt say for me to hear, and I dont think he was being mean per say, but it made me think. How sad is it that he and many other kids think that the only way they can get the muscle volume that I work hard naturally to achieve is by taking steroids. I know as a fact that at least 25% of the high school football players in my area have or will take steroids before they graduate from high school. I see them in the gym every day, not even realizing they are setting themselves up for some serious physical conditions that will prevent them from playing with their kids and grand kids some day. All for what, to be a hero for 3 months of your life as a senior in high school. I purchased a shirt from BB.com that says "No Im not on Steroids, but thanks for asking" I wear that to the gym and ocassional sporting events for my kids simply because it always brings a conversation from people and it allows me to educate people on Natural Bodybuilding. I will no longer sit back and accept the "He must be on Steroids" comments, I will politely educate those who want to put me in that class.
I also find it sad that those in the gym that have used steroids like to try and bunch me into their category. I am pretty strong naturally and they cannot accept that, so I offer them to take a test if they pay for it. Just because you choose to shrug 425, or crawl under a leg press with 21 45lb plates does not mean you take steroids. Yes we are a bit of freaks but not chemically enhanced freaks. Keep clean and God Bless. Brian
 
As for training today...
Yeah, so much for an off day. couldn't help myself, had to run 8 sets of sprints and 12 minutes steady state cardio.
Getting too psyched over this continued leaning out, don't wanna see this train stop rolling..
 
Yea i read that article...and i echo your all's opinions on the issue.

I am definitely not on that level yet...but i do have a facebook group that some1 started saying im on steroids :p
 
bolt10 said:
Yea i read that article...and i echo your all's opinions on the issue.

I am definitely not on that level yet...but i do have a facebook group that some1 started saying im on steroids :p
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ahh, the haters..
somehow i figured you'd peek in on this issue bolt.
saw your w/o today, good stuff man. def. making use of your stack cycle (ahha, "cycle", no pun intended...)
 
snagency said:
ahh, the haters..
somehow i figured you'd peek in on this issue bolt.
saw your w/o today, good stuff man. def. making use of your stack cycle (ahha, "cycle", no pun intended...)
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o its a cycle alrite...lol

but yea its something that bothers me because it seems to just echo how our whole society has become. If some1 has something that others don't people begin to find ways to say why they do. They can't accept that some people just work harder at whatever it is they do and so they assume they must be taking some easy way out.
 
bolt10 said:
o its a cycle alrite...lol

but yea its something that bothers me because it seems to just echo how our whole society has become. If some1 has something that others don't people begin to find ways to say why they do. They can't accept that some people just work harder at whatever it is they do and so they assume they must be taking some easy way out.
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you reading my other blog or what???
my reply to brian:

Thanx for swinging in Brian. I appreciate your response, and agree with you wholeheartedly. It’s gotten to the point now that our society is so tainted & self-indulged that if someone has a good physique, or is naturally strong, or does something better than someone else, then the automatic assumption is that the person is a cheater or chemically enhanced. This is perpetuated by the idiots who lie & claim innocence (i.e. Bonds & Clemens for 2 very good examples) in the face of very blatant facts. All these guys who said years ago "oh no, I’ve never done steroids" only to turn around later and admit that they did. Add that human conditioned response to the fact that, like I said, 90% or better of the general population is ignorant of how the body works & how far good nutrition/natural supplementation/determination in the gym can take one; it becomes a vicious cycle.
And then you just have freaks of nature, like yourself, who are stronger than an ox!
I’ll disagree with you on one thing tho: I had a supplement shop offer me that same shirt for free, and I declined. I hate that shirt!! Always looked at it as a backhanded compliment when someone asked me if I’m on ‘roids, never appreciated it, and didn’t want to encourage any line of thought to it.
 
I wasn't sure where you posted at first...but w/ my powerful search skills i did find that blog ;)

but i made my statement before i read yours :eek:
 
nice...thanks man

keep up the good work in this log tho and i will check your blogs over there from now on as well
 
bolt10 said:
keep up the good work in this log tho and i will check your blogs over there from now on as well
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that's cool, but you can save yourself the time & stay here. i just copy the highlights from this over there, only because i started that one before i got involved here & didn't want to leave people hanging. might be some additional pics from the past, but nobody's seeing any new pics till this prep is over..
 
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