Six Pack in Six Weeks (Feb 2018)

This topic contains 9 replies, has 1 voice, and was last updated by Fraser_9to5 Fraser_9to5 8 months ago.

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  • #4344
    Fraser_9to5
    Fraser_9to5
    Keymaster

    As the name suggests, i’ll try to get the best Six Pack I can in the next 42 days, conveniently ending on my 31st birthday.

    Diet: P150 C230 F73 Cals 2200

    Lifestyle: Cold shower ~4x/week, use my standing desk more, Time-restricted eating (11 hours from first to last bit of food/drink in the day)

    1 Feb

    Frequency Push Ups – 5 x 11 (these are spread across the day to minimise fatigue)
    Max. BW Pullups in 3 mins – 29
    Max. Prisoner Squats in 3 mins – 102
    Max. BW Dips in 3 mins – 39
    Max. Press Ups in 3 mins – 61
    Stomach Vacuum – 5 x 10 secs

    We do a “Fit February” at work and this was our Fitness Challenge. I have to re-do the numbers at the end of the month, hopefully having improved. My numbers are crummy because i’m just back from 10 days in India where there was minimal protein available (~40g/day).

    2 Feb

    Frequency Push Ups – 5 x 11
    Back Squat – 5 x 6 x 100kg RPE 7.9
    OHP – 5 x 6 x 50kg RPE 7.8
    Chin Ups – 5 x 6 x 5kg RPE 7
    Leg Raise with Twist (P Bars) – 4 x 10
    Otis Up – 12,10,8 x 8.5kg
    Long Plank – 25s, 20s, 25s

    3 Feb

    TRX Atomic Push up – 3 x 10
    V-Sit – 3 x 10
    Ab Wheel (& Prone Pull in) – 3 x 6
    10 mountain climber, 1 burpee x 25 – 9:09

    5 Feb

    Fasted A.M. Walking ~20 mins
    Frequency Push Ups – 6 x 12
    Back Squat – 5 x 6 x 100kg RPE 7.8
    Dips – 3 x 6 x 10kg, 2 x 6 x 15kg RPE 6.3
    OHP – 5 x 6 x 50kg RPE 7.8
    Chin Ups – 5 x 6 x 7.5kg RPE 7.7
    Seated Crunch (Bench) – 3 x 10 x 3.5kg
    Stir The Pot – 30s, 30s, 25s
    Arms Up Crunch – 3 x 20 x 2.5kg

    6 Feb

    Fasted A.M. Walking ~20 mins
    Frequency Push Ups – 6 x 12

    7 Feb

    Frequency Push Ups – 6 x 12
    Bench Press – 5 x 6 x 85kg RPE 7.6
    Hex DL – 5 x 6 x 110kg RPE 7.2
    Chin Up Ladder (1 to 5) – 15 (i.e. completed), 13, 13, 12 reps
    Dips – 5 x 6 x 20kg RPE 8.1
    Leg Raise with Twist (P Bars) – 4 x 10
    TRX Atomic Push up – 3 x 10
    Long Plank – 25s, 25s, 25s
    Conditioning – Run Length of Football Pitch, Walking Lunge Width
    ~68 lunges for the width, was 18 lunges short of 2 full laps

    Good week. Diet is clean but not restrictive, the idea is to build up the ab muscles for a month or so and then taper off the carbs to reveal them a bit better.

    Here’s a pic from Day One:

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  • #4381
    Fraser_9to5
    Fraser_9to5
    Keymaster

    8 Feb

    Fasted A.M. Walking ~20 mins
    Frequency Push Ups – 6 x 12

    9 Feb

    Frequency Push Ups – 6 x 12
    Back Squat – 5 x 6 x 100kg
    OHP – 5 x 6 x 50kg
    Chin Ups – 5 x 6 x 7.5kg
    Seated Crunch (Bench) – 4 x 10 x 3.5kg
    V-Sit – 3 x 10
    Long Plank – 25s, 20s, 25s

    10 Feb

    L-Sit HOlds – 4 x 12 secs
    Ab Wheel (& Prone Pull in) – 3 x 6
    Plank (Feet on Wall) – 3 x 30 secs [no good]
    15 tuck jumps/15 sit ups x 8 (10 min limit)

    12 Feb

    Frequency Push Ups – 6 x 14
    Back Squat – 5 x 6 x 100kg RPE 7.6
    OHP – 5 x 6 x 50kg RPE 7.4
    Chin Ups – 5 x 6 x 7.5kg RPE 7.5
    Dips – 5 x 6 x 20kg RPE 7.9
    Backward Tuck on P-Bars – 8, 6 x 6kg, 6 x 3.5kg
    P Bar Leg Raise w Twist – 3 x 10
    Stir The Pot – 25s, 25s, 25s

    13 Feb

    Fasted A.M. Walking ~40 mins
    Frequency Push Ups – 6 x 14

    14 Feb

    Frequency Push Ups – 5 x 14
    Bench Press – 5 x 6 x 85kg
    Hex DL – 5 x 6 x 110kg
    Chin Up Ladder (1 to 5) – 15 (i.e. completed), 13, 9, 9 reps
    Dips – 5 x 6 x 15kg (2 mins rest)
    Otis Up – 3 x 10 x 8.5kg
    V-Sit – 3 x 8
    Ab Wheel (& Prone Pull in) – 3 x 6

    Conditioning – (Hang Clean + 3x Push Press) – 5 x 20kg, 4 x 5 x 25kg (1 min rest)

  • #4383
    Fraser_9to5
    Fraser_9to5
    Keymaster

    15 Feb

    Fasted A.M. Walking ~30 mins
    Frequency Push Ups – 6 x 14

    16 Feb

    Frequency Push Ups – 6 x 14
    Back Squat – 5 x 6 x 100kg
    OHP – 5 x 6 x 50kg
    Pull Ups – 5 x 6 x 5kg (2 mins rest)
    Hanging Leg Raise – 3 x 10
    TRX Push Up – 11, 9, 11, 10
    Hollow Rock – 3 x 30 secs

    17 Feb

    L-Sit Holds – 4 x 12 secs
    Hollow Rock – 3 x 30 secs
    Long Plank – 3 x 30 secs
    Rowing Machine 4 x 500m (2 mins rest) – 1:52.2, 1:53.6, 1:53.8, 1:55.9

    19 Feb

    Frequency Push Ups – 6 x 16
    Back Squat – 5 x 6 x 100kg
    OHP – 5 x 6 x 52.5kg
    Chin Ups – 5 x 6 x 5kg (2 mins)
    Dips – 5 x 6 x 10kg (90 secs)
    Hanging Leg Raise – 4 x 8
    Stir The Pot – 3 x 30 secs
    Arms Up Crunch – 10 x 10kg, 10,10,8 x 20kg

    20 Feb

    Fasted A.M. Walking ~30 mins
    Frequency Push Ups – 6 x 16

    21 Feb

    Frequency Push Ups – 5 x 16
    Power Clean – 3 x 3 x 80kg
    Bench Press – 5 x 6 x 87.5kg
    Hex DL – 5 x 6 x 112.5kg
    Dips – 5 x 7 x 10kg (90 secs)
    L-Sit Hold – 4 x 15 secs
    Bwd Tuck Hold – 3 x 15 secs, 1 x 12 secs
    Ab Wheel (& Prone Pull in) – 3 x 6

    Conditioning – Sandbag Squat (alternate shoulder with ground touch between) x 50 in 8:50

    Moved a few things around, I was doing too many chin ups so one has been scrapped and the other is now pull ups. I’m also switching to Front Squat, adding in Power Cleans and once i’ve done my work challenge of push ups and dips i’ll likely ditch the dips.

    Nutrition has been:
    Week 1 – P140 C260 F60 Cals 2150
    Week 2 – P145 C230 F70 Cals 2150
    Week 3 – P145 C190 F79 Cals 2050

    This is a 7 day average as it saves me getting it spot on every day and allows for more carbs on workout days, carb cycling if you will. Week 4 is going to be 2000 cals, dropping carbs right down to 150 and moving fat up to 90.

    Below is a set of my frequency push ups (cat attacked me halfway). These are tough the day after bench press and seem excessive sometimes when i’ve done TRX push ups or bench that day. I’ll either re-arrange the days I do them or cut one day out after my work challenge.

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  • #4384
    Fraser_9to5
    Fraser_9to5
    Keymaster

    22 Feb

    Fasted A.M. Walking ~30 mins
    Frequency Push Ups – 3 x 16

    23 Feb

    Front Squat – 6 x 65kg, 4 x 6 x 70kg
    OHP – 5 x 6 x 52.5kg
    Pull Ups – 3 x 5 x 10kg, 2 x 5 x 15kg (2 mins rest)
    Hanging Leg Raise w Twist – 4 x 10
    TRX Push Up – 3 x 10
    Long Plank – 3 x 30 secs, 1 x 20 secs

    24 Feb

    Rowing Machine 1km time trial – 3:41.2
    V-Sit – 3 x 10
    Hollow Rock – 3 x 30 secs

    27 Feb

    Max. BW Pullups in 3 mins – 29
    Max. Prisoner Squats in 3 mins – 112
    Max. BW Dips in 3 mins – 47
    Max. Press Ups in 3 mins – 64

    28 Feb

    Hex DL – 5 x 100kg, 5 x 120kg, 7 x 130kg
    Bench Press – 92.5kg x 5,5,7
    Burpees – 6 x 10 (30 secs work, 60 secs rest)
    Dbl Leg Crunch – 4 x 12 x 3.5kg
    TRX Knee Tucks – 3 x 10
    Res. Band Pallof Press – 3 x 10

    I re-read the Greyskull and fat loss notes and I don’t know how I got to the program I was doing. I forgot to switch OHP and Bench on week 2 and my chin up volume was far too high. I’ve stripped it right down to the main lifts with a burpee protocol and ab work. On ‘rest’ days i’ll do 30 mins fasted walking and 10 mins conditioning in the afternoon.

    I took a few days off as some of my gym work feels laboured and it’s clear my body isn’t recovering enough. My repeated attempt at max. BW exercises in 3 minutes was shocking. Particularly surprised that I couldn’t surpass my push ups by more than 3, given I did so many with the frequency method. It could be i’m still not fresh and another 48-72 hours would produce better results but I don’t care enough about it.

    This week has been P140 C155 F85 Cals 1950. I think I can sit at that for another week and see what happens. I’m also cutting carbs pre- and during my workout but the load is coming down so I should be fine.

    I haven’t got a picture to hand but I look almost identical to four weeks ago, which makes sense since i’ve been building the abs up without stripping any fat that covers them. I’m almost certain I need to extend this 6 week attempt to a full two months otherwise results are going to be barely visible.

    My total weight has come down by around 1kg since I started, hard to say how much that is water weight but given I started at 260g/day carbs and i’m now down to 150g/day i’d say a decent amount.

  • #4398
    Fraser_9to5
    Fraser_9to5
    Keymaster

    1 Mar

    Fasted A.M. Walking ~35 mins
    Jump Squats – 150 in 8:40

    2 Mar

    Front Squat – 80kg x 5, 5, 9
    OHP – 3 x 5 x 57.5kg
    Burpees – 5 x 10 (30 secs work, 50 rest)
    Hanging Leg Raise w Twist – 4 x 10
    TRX Tucks – 3 x 10
    Long Plank – 3 x 30 secs

    3 Mar

    Rowing Machine – 3 x 500m (2 mins), 500m ~1:51, ~1:51, ~1:51, ~1:53

    5 Mar

    Front Squat – 82.5kg x 5, 5, 8
    Bench Press – 92.5kg x 5, 5, 8
    Burpees – 6 x 11 (33 secs work, 60 secs rest)
    L-Sit ISO – 4 x 15 secs
    TRX Tucks – 4 x 10
    Hollow Rock – 3 x 30 secs
    Vacuums – 4 x 10 secs

    6 Mar

    Fasted Walking ~35 mins
    (10 mountain climber, 1 burpee) x 25 in 7:40

    7 Mar

    Hex DL – 5 x 100kg, 5 x 120kg, 7 x 132.5kg
    OHP – 57.5kg x 5,5,6
    Burpees – 6 x 11 (33 secs work, 57 secs rest)
    Dbl Leg Crunch – 4 x 12 x 3.5kg
    Ab Wheel – 3 x 6
    Res. Band Pallof Press – 3 x 10

    Much better week, this feels like how you burn fat. The weights sessions are over in a second but still challenging, and adding in burpees feels like the right thing to do. The ab workouts have increased in intensity now that i’m allowing a day recovery, I know they heal quickly but I feel the exercise working more with this setup.

    Nutrition was P138 C154 F76 Cals 1850 on average over this week. Need to be careful not to drop protein much more and i’ll shoot for P150 next week and drop the carbs further. No idea how keto followers manage so much fat when 80g/day is an effort to me. I think multiple avocado feedings a week and lots of salmon will help as i’m relying too much on peanut butter and eggs.

    I think Brad Pitt in Fight Club is a physique that’s not a realistic target for the average guy but one they visualise achieving one day. Reading up on it he went from 168 lbs to 155 lbs (76.5kg to 70.5kg) and he’s taller than me. I’m sitting around 72kg at the end of this week and if I held onto my muscle then I could drop down to 69-70kg and look quite good. If we said 2kg then I could lose 0.7kg/week and finish this project at the end of the month. I’ve purposefully dropped calories at a slow rate so it doesn’t feel like a diet, which is a strategy I picked up from the book Mindless Eating. Rather than go much lower than 1800kcal/day I can make an effort to up my activity level, perhaps getting off a stop early on the tube and walking or using my standing desk more.

  • #4400
    Fraser_9to5
    Fraser_9to5
    Keymaster

    8 Mar

    Fasted A.M. Walking ~35 mins
    Football Pitch Run Length Lunge Width, 2 laps in 9:28

    9 Mar

    Front Squat – 82.5kg x 5, 5, 5
    Bench Press – 92.5kg x 5, 5, 6
    Burpees – 5 x 14 (42 secs work, 60 rest)
    Hanging Leg Raise w Twist – 4 x 10
    Stir The Pot – 30s, 30s, 25s
    V-Sit – 3 x 10

    10 Mar

    Rowing Machine – 10 x 1 min row, 1 min rest

    12 Mar

    Front Squat – 85kg x 5, 5, 8
    OHP – 60kg x 5, 5, 5
    Burpees – 3 x 20 (60 secs work, 120 secs rest)
    V-Sit (Swiss Ball Transfer) – 4 x 10
    Bench Press Situp – 3 x 10 x 40kg
    Res Band Woodchop – 3 x 10 secs

    13 Mar

    Early start and late finish, no time for anything

    14 Mar

    Hex DL – 5 x 100kg, 5 x 120kg, 7 x 135kg
    Bench Press – 93.5kg x 5,5,7
    Hanging Leg Raise (Toes To Bar, L-Sit, Knee) x 4, 4, 4
    Hanging Leg Raise (1x Toes To Bar, 2x L-Sit, 3 x Knee) x 3
    Side Plank – 45 secs, 6kg x 45 secs, 45 secs
    Dying Roach – 3 x 30 secs per direction, 10 secs rest
    TRX Superman – 25s, 3 x 15s
    Burpees – 7 x 8 (24 secs work, 25 secs rest)

    I was going to maintain my weights but there’s no harm in increasing them in line with Grey Skull. Looking to increase the volume of ab work in the next few weeks, have decided to shoot for 1700 kcal/day and just wait it out until my abs look good.

    This week looks like being around P137 C137 F75 Cals 1770. I didn’t increase my protein intake, I average 10-15g day of EAA’s which are really high quality, so that’s roughly as good as 30g from a food source.

    Here I am early March..

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  • #4401
    Fraser_9to5
    Fraser_9to5
    Keymaster

    15 Mar

    Fasted A.M. Walking ~40 mins
    20kg Sandbag Squat x 50 – 7:04

    16 Mar

    Front Squat – 85kg x 5, 5, 5
    OHP – 60kg x 5, 5, 5
    Burpees – 7 x 8 (24 secs work, 25 rest)
    Hanging Leg Raise w Twist – 4 x 10
    V-Sit (Rugby ball transfer) – 4 x 10
    Stir The Pot – 30s, 30s, 30s

    17 Mar

    Rowing Machine – 1km in 3:39.2
    1250m at 1:59/500m pace
    250m in 50.3 secs

    19 Mar

    Front Squat – 87.5kg x 5, 5, 5
    Bench Press – 95kg x 5, 5, 5
    L-Sit Hold – 4 x 15 secs
    Suitcase DL Hold – 25kg x 30 secs, 35kg x 30 secs, 30 secs

    20 Mar

    Fasted A.M. Walking ~35 mins
    150 Jump Squats in 6:58

    21 Mar

    Bleep Test – Level 9 Shuttle 11
    TRX Inverted Row – 3 x 10
    Leg Raise – 3 x 10

    Assembled a new piece of gym equipment on the 19th which took hours, meaning I had no enthusiasm for abs or burpees. Woke up today (21st) with a tender lower back so I moved conditioning a day early and finished up with some back exercises and a bit of abs. I’m doing pressing, deadlifts and heavy front squats, alongside lots of burpees so it’s no surprise my back is playing up. Next gym session i’ll start pairing push-pull, so pull ups on OHP day and bent over rows or TRX rows on bench day.

    Roughly the same macro’s this week, still getting vegetables in but relying on bread too much. Have been tracking my weight and decided to plot it today. Pleasantly surprised by the slope as I feel like i’ve stalled a bit. The first three weeks I didn’t focus on dropping calories, it was all about doing ab training 4x/week. Weeks 4-10 are going to be 1800kcals and if I need a boost i’ll up my training or do more fasted walking.

    Effectively down 0.5kg/week since my calorie deficit.

    https://pbs.twimg.com/media/DY16GMeWAAAFIb2.jpg:large

  • #4460
    Fraser_9to5
    Fraser_9to5
    Keymaster

    22 Mar

    Football Pith Runs 2 x 3 x 2 lengths (1.5 mins, 4 mins) in 43-44 secs
    Fasted A.M. Walking ~40 mins

    23 Mar

    A1 Hip Thrust – 6 x 90kg, 110kg x 5, 5, 8
    A2 Weighted Leg Crunch 4 x 15
    B1 Bent Over Row – 60kg x 8,8,8
    B2 TRX Tucks – 3 x 12
    Bench Press – 95kg x 5,5,6
    Side Plank 3 x 45 secs with 6kg
    Burpees – 8 x 10 (30 secs work, 60 rest)

    24 Mar

    Front Squat Tabata – 30kg (52 reps)

    26 Mar

    Rowing Machine – 8 x 50 secs fast, 100 secs slow (4.8km total)
    Front Squat – 85kg x 5, 5, 7
    A1 OHP – 3 x 5 x 60kg
    A2 Pullups – 5 x 10kg, 5,5 x 15kg
    V-Sits – 14, 12, 10, 9
    Weighted Knee Tucks – 4 x 12 x 3.5kg
    Stir the Pot – 4 x 30 secs

    27 Mar

    Burpees – 8 x 10 (30 secs work, 57 rest)
    Fasted A.M. Walking ~50 mins

    28 Mar

    Burpees – 8 x 10 (30 secs work, 55 rest)
    Fasted A.M. Walking ~20 mins
    Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
    Bench Press – 96kg x 5, 5, 6
    Bent Over Rows – 6 x 65kg, 2 x 5 x 70kg
    L-Sit ISO – 4 x 15 secs
    Swiss Ball Crunch – 2 x 10 x 10kg, 10,12 x 20kg
    Ab Wheel (with pull in) – 8,7,6,6

    Looking much leaner this week, under 71kg which is close to 3kg lost since I started. This week I started with low carb high fat but having read a bodybuilding pre-contest diet plan I switched back to higher carb. Ended up with P140 C160 F65 Cals 1800. I’ve also moved my conditioning to first thing in the morning and followed it with fasted walking. Probably two weeks to go before I call it quits, but a lot of people do 12 week transformations so we shall see.

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  • #4502
    Fraser_9to5
    Fraser_9to5
    Keymaster

    29 Mar

    1 mile walk – 12:33 (Heart Rate 140bpm)
    Cooper Test (12 min run) – 2630m
    1 mile jog – 9:33 (Heart Rate 156bpm)

    30 Mar

    Fasted A.M. Walking – 60 mins

    31 Mar

    Hip Thrust – 110kg x 5,5,7
    OHP – 3 x 5 x 60kg
    Pull Ups – 15kg x 5,5,5
    Stomach Vacuums – 10 x 10 secs

    2 Apr

    Front Squat Tabata – 40kg (51 reps)
    Rowing Machine – 4km in 18:07

    3 Apr

    Fasted A.M. Walking 50 mins

    4 Apr

    Hex DL – 5 x 100kg, 5 x 120kg, 6 x 140kg
    Weighted Press Ups – 8 x 30kg (non-starter)
    Bench Press – 100kg x 3,3,3
    Bent Over Rows – 3 x 5 x 70kg
    Burpees – 8 x 10 (30 secs work, 52 rest)
    (10 min rest, Amino Acids & Sugar)
    Seated Crunch – 4 x 10 x 4.75kg between feet (2.5kg held to chest)
    Hanging Toes To Bar – 6, 5, 9
    Swiss Ball Crunch – 20kg x 12, 11, 10, 9
    Swiss Ball Reverse Hyper – 2 x 10

    Mixed it up this week, first day was VO2max testing for a video. Also had to miss weights as I had a high workload over the bank holiday. I haven’t really felt my abs working hard in weeks, possibly down to insufficient recovery though 3x week is meant to be fine. I added in stomach vacuums as that tends to help.

    I’m doing front squat tabata, though mid-back aches from holding the rack position. Also longer session on the rowing machine, I think it’s a slightly better fat burner than brisk walking and it’s nice to do something different. Today I also had my post workout sugars BEFORE doing abs, I figure if i’m so carb depleted after burpees that could be why I can’t get any intensity in my ab work. It made some difference.

    Food this week looks like it’ll be P140 C160 F57, bringing fat down a bit. I’ve decided to finish this experiment with a ~10 day pre-contest/pre-photoshoot carb manipulation. On the 9th i’ll ramp up protein and cut carbs and fats down, then by 13th i’ll be on minimal carbs. 14th-16th i’ll carb load and reduce water and salt intake, then see how I look. The plan is to take a picture at the end of the 10 weeks as normal around 10-11th, then make a separate video for the special cut.

  • #4623
    Fraser_9to5
    Fraser_9to5
    Keymaster

    5 Apr

    Rowing Machine 1km warm-up – 4:46
    Rowing Machine 4 x 500m (2 mins rest) – 1:49.4, 1:49.6, 1:49.6, 1:50.4

    6 Apr

    Hip Thrust – 112.5kg x 5,5,8
    OHP – 60kg x 5,5,5
    Pull Ups – 15kg x 5,5,5
    Stomach Vacuums – 10 x 10 secs
    Burpees – 9 x 11 (+1) (33 work, 50 rest)

    7 Apr

    Rowing Machine – 6km in 25:55

    9 Apr

    A.M. Fasted Walking – 30 mins
    Front Squats – 80kg x 5,5,5
    OHP – 50kg x 8,8,8
    Pull Ups – 8,8,8
    TRX Tucks – 3 x 12
    L-Sit ISO Hold – 3 x 12 secs
    Jump Squats – 150 in 4:29 (SMASHED my P.B.)

    10 Apr

    2 x Football Pitch, run length, lunge width in 9:53
    Fasted Walking – 40 mins

    11 Apr

    A.M. Fasted Walking – 45 mins
    Hex DL – 4 x 10 x 90kg
    Bench Press – 4 x 10 x 70kg
    Inverted Row – 4 x 12
    Knee Raises – 4 x 20
    EZ Curl – 4 x 10 x 26kg
    EZ Skull Crusher – 4 x 10 x 26kg
    Rowing Machine – 1km in 4:06.8

    Final week! Decided to cap it off with a bodybuilding style cut, super low carbs then carb load. I had a few high carb days to keep me going, and my 8-9 day cut started on the 8th. The plan is something like this:

    8th-10th: P220 C80 F40
    11th: P220 C40 F40
    12th: P220 C0 F40
    13-15th: P80 C320 F10

    Mild manipulation of water and salt levels too. Veggies don’t count so it’s still been around 1700kcal per day. With the weird ups and downs in carb intake my 7 day average was still P172 C128 F58 Cals 1720.

    It’s actually been quite easy to follow and the veg and high protein are really filling. Did glycogen depleting workouts 10th and 11th so pretty run down from that, but I have 1kg of white fish to eat throughout the 12th and then it’s easy street.

    Here are my knee raises from the 11th, abs are there.

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