2012 Training Log

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  • #9540
    Fraser_9to5Fraser_9to5
    Keymaster

    I’ll try and plough through another year as I have a quiet afternoon today.

    Jan 6

    Back Squats
    8 x 108.5kg
    3 x 108.5kg stopped

    Pullups
    12, 11, 10

    DB Upright Rows
    3 x 7 x 24kg

    DB Rows
    3 x 8 x 45kg

    Tricep Kickbacks
    4 x 8 x 8.5kg

    Ab Wheel Rollout
    4 x 12

    Jan 10

    Tricep Kickbacks
    4 x 9 x 8.5kg

    Pullups
    14, 12, 11

    DB Rows
    3 x 8 x 45kg

    DB Upright Row
    3 x 7 x 24kg

    BB Shrugs
    3 x 8 x 78.5kg

    Renegade Rows
    3 x 10 x 5kg

    Jan 12

    Donkey Kicks (5 sec ISO)
    2 x 10

    SL Glute Bridge (5 sec ISO)
    2 x 10

    Clam (5 sec ISO)
    2 x 10

    Back Squats
    3 x 8 x 108.5kg

    SL Hops
    3 x 20

    Ab Wheel Rollout
    4 x 15

    Jan 14

    Rugby Match (Won 16-15)

    Got a full 80 minutes but took a hit to my left quad early on that made running flat out feel restricted. Leg went a bit numb in the 2nd half but I did half a dozen sprints in the game and was really out of breath in places. We were the better team and if not for countless handling errors we’d have won more comfortably.

    Can’t really walk at the moment, iced my leg and took anti-inflammatory, seems impact rather than muscular so not concerned. Would like to do more fitness work as I wasn’t involved much in the game but I was still struggling to get in position in the minutes following a burst of speed.

    Jan 17

    Bench Press
    2 x 10 x 78.5kg
    8 x 78.5kg
    6 x 78.5kg

    Inverted Rows (!!!)
    3 x 8

    Wide Arm Pushups, Feet Elevated
    15, 14, 14

    Bicep Curls
    3 x 8 x 45kg

    Decline Pushups
    15, 13, 9

    Side Bridge 60 secs
    Front Bridge 75 secs

    Jan 19

    Donkey Kicks (5 sec ISO)
    2 x 10

    SL Glute Bridge (5 sec ISO)
    2 x 10

    Clam (5 sec ISO)
    2 x 10

    Back Squats
    1 x 10 x 108.5kg
    2 x 8 x 113.5kg

    Ab Wheel Rollout
    4 x 15

    Jan 21

    8 x 400m in 78-84 secs – rest 150,150,180,210,480,210,210 secs

    Jan 22

    Donkey Kicks (5 sec ISO)
    2 x 10

    SL Glute Bridge (5 sec ISO)
    2 x 10

    Clam (5 sec ISO)
    2 x 10

    Back Squats
    1 x 10 x 113.5kg
    2 x 8 x 118.5kg

    Ab Wheel Rollout
    4 x 15

    Jan 23

    Bench Press
    2 x 9 x 81kg
    2 x 7 x 81kg

    Inverted Rows
    3 x 8

    Wide Arm Pushups, Feet Elevated
    16, 14, 13

    Bicep Curls
    2 x 8 x 45kg
    1 x 8 x 47.5kg

    Decline Pushups
    27, 23, 19

    Renegade Rows
    3 x 12 x 5kg

    Jan 24

    Rugby Training

    Jan 25

    Tricep Kickbacks
    4 x 8 x 10kg

    Pullups
    15, 16, 13

    BARBELL Upright Rows
    3 x 8 x 46kg

    Inverted Rows
    3 x 8

    Shrugs
    3 x 8 x 78.5kg

    Side Bridge 75 secs
    Front Bridge 90 secs

    Jan 26

    Donkey Kicks (5 sec ISO)
    2 x 10

    SL Glute Bridge (5 sec ISO)
    2 x 10

    Clam (5 sec ISO)
    2 x 10

    Back Squats
    1 x 9 x 118.5kg

    Press up Hand Walks
    4 x 15

    Jan 29

    Donkey Kicks (5 sec ISO)
    2 x 10

    SL Glute Bridge (5 sec ISO)
    2 x 10

    Clam (5 sec ISO)
    1 x 10

    Back Squats
    2 x 8 x 118.5kg
    1 x 7 x 118.5kg

    Lying Hyperextensions (5 sec ISO)
    1 x 10

    Seated Band Abduction
    2 x 15

    Ab Wheel Rollout
    4 x 15

    Jan 30

    Bench Press
    1 x 10 x 81kg
    1 x 8 x 83.5kg
    2 x 6 x 83.5kg

    Inverted Rows
    3 x 8

    Wide Arm Pushups
    21, 19, 18

    Bicep Curls
    3 x 7 x 45kg

    Decline Pushups
    16, 14, 11

    Jan 31

    Box Jumps – 6 x 105cm

    Sprints
    8 x 10m (2 mins)
    8 x 20m (2.5 mins)

    Box Jumps – 6 x 105cm, 1 x 110cm, 2 x 115cm

    #9541
    Fraser_9to5Fraser_9to5
    Keymaster

    Feb 1

    Tricep Kickbacks – 4 x 8 x 11kg

    Pullups – 17, 18, 12

    BB Upright Rows – 3 x 8 x 46kg

    Inverted Rows – 3 x 8

    BB Shrugs – 3 x 8 x 78.5kg

    Side Bridge 2 x 75 secs
    Front Bridge 2 x 90 secs

    Feb 2

    Donkey Kicks (5 sec ISO) – 2 x 10

    SL Glute Bridge (5 sec ISO) – 2 x 10

    Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg

    Seated Band Abduction – 20, 15

    Ab Wheel Rollout – 4 x 15

    Feb 5

    Donkey Kicks – 2 x 20 x 2.5kg

    SL Glute Bridge – 2 x 20

    Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg

    Seated Band Abduction – 2 x 20

    Ab Wheel Rollout – 4 x 18

    Feb 6

    One Arm Pressup (Dresser) – 5 x 5

    Inverted Rows – 3 x 8

    Wide Arm Pushups – 17, 18, 19

    Bicep Curls – 3 x 8 x 45kg

    Decline Pushups – 27, 24, 20

    Renegade Rows – 3 x 12 x 5kg

    Feb 7

    Box Jumps – 1 x 105cm, 5 x 110cm

    Track Work
    7 x 15m (2 mins)
    7 x 25m (3 mins)

    Box Jumps 1 x 110cm, 5 x 115cm

    Feb 9

    Donkey Kicks – 2 x 20 x 2.5kg

    SL Glute Bridge – 2 x 20

    Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg

    Seated Band Abduction – 2 x 20

    Side Bridge, 2 x 75 secs
    Front Bridge, 2 x 90 secs

    Feb 12

    Donkey Kicks – 2 x 20 x 2.5kg

    SL Glute Bridge – 2 x 20

    Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg

    Seated Band Abduction – 2 x 20

    Side Bridge, 2 x 80 secs
    Front Bridge, 2 x 100 secs

    Feb 13

    Tricep Kickbacks – 4 x 8 x 12kg

    Bicep Curls – 3 x 6 x 50kg

    Explosive Pushups – 3 x 10

    Chin Ups – 14, 14, 12

    Wide Arm Pushups – 20, 20, 20

    Diamond Pushups – 15, 14, 12

    Weighted V-Situps
    12 x 5kg hand, 5kg feet
    2 x 12 x 7.5kg hand, 5kg feet

    Feb 14

    Box Jumps
    2 x 105cm
    3 x 110cm
    3 x 115cm

    Track Work
    6 x 20m (2.5 mins)
    4 x 30m (3.5 mins)
    2 x 30m (4.5 mins)

    Feb 15

    Pullups – 14, 15, 12

    Inverted Rows – 3 x 9

    Upright Rows – 3 x 8 x 46kg

    Hyperextensions – 3 x 10

    BB Shrugs – 3 x 8 x 78.5kg

    Feb 16

    Donkey Kicks – 2 x 20 x 2.5kg

    SL Glute Bridge – 2 x 20

    Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg

    Side Bridge, 60 secs
    Front Bridge, 60 secs

    Renegade Rows – 4 x 10 x 5kg

    Feb 18

    Rugby Match (Won 46-12)

    Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.

    Feb 22

    Hang Power Cleans
    2 x 88.5kg
    3 x 93.5kg
    4 x 88.5kg

    Back Squats – 20 x 88.5kg PB

    Speed Skaters – 3 x 20

    Weighted V-situps
    5 x 12 x 7.5kg Hand, 5kg Feet

    Feb 24

    Alternate Shoulder Press – 4 x 8 x 24kg

    Underhand Inverted Rows – 3 x 8

    Bicep Curls – 3 x 6 x 50kg

    Decline Pushups – 21, 22, 19

    Pullups – 12, 12, 12

    Tricep Kickbacks – 3 x 8 x 13.5kg

    Side Bridge, 70 secs
    Front Bridge, 100 secs

    Feb 27

    Tricep Kickbacks – 4 x 8 x 13.5kg

    Bicep Curls – 3 x 6 x 50kg

    Explosive Pushups – 3 x 8

    Chin Ups – 15, 17, 14

    Wide Arm Pushups – 19, 19, 17

    Diamond Pushups – 14, 14, 11

    Weighted V-Situps
    4 x 15 x 7.5kg hand, 5kg feet

    Feb 28

    Rugby Training

    Feb 29

    Pullups – 16, 15, 13

    Inverted Rows – 3 x 9

    Upright Rows – 3 x 8 x 46kg

    Hyperextensions – 3 x 12

    BB Shrugs – 3 x 8 x 78.5kg

    Renegade Rows – 4 x 10 x 5kg

    #9542
    Fraser_9to5Fraser_9to5
    Keymaster

    Mar 1

    Rugby Training

    Donkey Kicks
    2 x 20 x 2.5kg

    SL Glute Bridge
    2 x 20

    Back Squats
    6 x 128.5kg
    5 x 128.5kg
    4 x 128.5kg

    Ab Wheel
    4 x 18

    Mar 2

    Alternate Shoulder Press
    4 x 7 x 26.5kg

    Underhand Inverted Rows
    3 x 8

    Bicep Curls
    3 x 6 x 50kg

    Decline Pushups
    23, 23, 21

    Pullups
    12, 13, 9

    Tricep Kickbacks
    3 x 8 x 13.5kg

    Wrist Rolls
    3 x 5kg

    Side Bridge, 80 secs
    Front Bridge, 100 secs

    Mar 4

    Hang Cleans
    2 x 4 x 83.5kg

    Back Squats
    7 x 128.5kg
    2 x 6 x 128.5kg

    Speed Skaters
    4 x 24

    Mar 5

    Bench Press
    7 x 83.5kg
    6 x 83.5kg
    5 x 83.5kg

    Explosive Pushups
    3 x 8

    Bicep Curls
    3 x 6 x 50kg

    Tricep Kickbacks
    3 x 8 x 13.5kg

    Wrist Rolls
    3 x 5kg

    Press Up Challenge
    4 x 25 (90 sec rest)

    Side Bridge 2 x 80 secs
    Front Bridge 105, 120 secs

    Mar 6

    Box Jumps
    6 x 110cm

    Track Work
    20m – 3.18
    4 x (2 x 20m sled, 20m run) (4 mins)
    3.84, 3.87, 3.25 light sled + 10kg
    4.09, 4.18, 3.21 medium sled + 10kg
    4.06, 4.21, 3.25 ” ”
    4.06, 4.15, – ” ”

    Box Jumps
    6 x 110cm

    Hard Tempo
    3 x 4 x 100m (30 sec, 2.5 mins)

    15.2, 16.0, 15.2, 15.2
    14.8, 15.3, 15.0, 15.0
    14.6, 14.7, 15.0, 14.8

    Mar 8

    Alternate Shoulder Press
    3 x 8 x 26.5kg

    Inverted Rows
    3 x 8

    Bicep Curls
    3 x 7 x 50kg

    Decline Pushups
    26, 26, 22

    Pullups (Towel Grip)
    7, 9, 7 and hang to failure

    Tricep Kickbacks
    2 x 8 x 13.5kg
    1 x 8 x 14.5kg

    Mar 10

    Speed Skaters
    2 x 26

    Hang Power Cleans
    2 x 4 x 83.5kg (easy)

    Back Squats
    7 x 128.5kg
    2 x 6 x 128.5kg

    Mar 11

    P90X – Ab Ripper X

    Mar 12

    P90X – Ab Ripper X
    400 reps

    Bench Press
    8 x 83.5kg
    2 x 6 x 88.5kg

    Explosive Pushups
    3 x 8

    Bicep Curl
    3 x 6 x 51kg

    Tricep Kickbacks
    3 x 8 x 16kg

    Press Up Challenge
    4 x 25

    Chin Ups (Towel)
    6, 7, 4

    Mar 14

    Box Jumps
    3 x 110cm
    3 x 115cm

    Track Work
    20m – 3.21
    4 x (2 x 20m sled, 20m run) (4 mins)
    4.14, 4.05, 3.17 med sled + 10kg
    3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
    4.26, 4.15, 3.15
    4.11, 4.22, 3.08

    Box Jumps
    6 x 110cm

    Tempo
    4 x 300m (2.5 mins)
    53.0, 52.3, 51.1, 51.9

    Mar 17

    Hang Power Cleans
    3 x 10 x 58.5kg

    Back Squats
    3 x 10 x 108.5kg

    Weighted Pressups
    3 x 10 x 15kg

    P90X – Ab Ripper X
    400 reps, three stops

    Mar 19

    Hang Power Cleans
    3 x 5 x 78.5kg

    Back Squats
    2 x 5 x 131kg
    1 x 4 x 131kg

    Speed Skaters
    3 x 26

    Bench Press (1)
    1 x 5 x 91kg
    2 x 4 x 91kg

    Explosive Pushups (1)
    3 x 8

    Bicep Curl
    3 x 8 x 45kg

    Tricep Kickbacks
    3 x 8 x 16kg

    Chin Ups (Towel)
    10, 9, 10

    Side Bridge 120 secs PB!!
    Front Bridge 150 secs =PB!!

    Mar 21

    Box Jumps
    5 x 105cm standing
    5 x 110cm hop
    5 x 115cm hop

    Track Work
    250m – 33.1
    200m – 27.1
    150m – 18.7

    Mar 22

    Hyperextensions
    3 x 15

    Pullups (Towel)
    11, 9, 10

    Upright Rows
    3 x 8 x 46kg

    Inverted Rows
    3 x 9

    Hang Power Cleans
    3 x 5 x 78.5kg

    Back Squat
    3 x 5 x 131kg

    Weighted Pressup
    3 x 5 x 25kg

    Ab Ripper X
    400 reps

    Mar 23

    Box Jumps
    2 x 5 x 110cm standing
    3 x 5 x 110cm running

    Bounding
    3 x 30m (16, 14, 14) – strides required to get over 30m line

    Track Work
    3 x 40m (5.56, 5.62, 5.55)

    Sleds (no added weight)
    4 x 40m (6.44, 6.40, 6.42, 6.33)

    Mar 24

    Hang Power Cleans
    3 x 10 x 58.5kg

    Back Squats
    3 x 10 x 108.5kg

    Weighted Pressup
    3 x 10 x 17.5kg

    Ab Ripper X
    400 reps

    Mar 26 – Part 1

    Hang Power Cleans
    5 x 78.5kg
    4 x 81kg
    3 x 83.5kg
    2 x 86kg
    1 x 88.5kg

    Back Squats
    5 x 131kg
    4 x 133.5kg
    3 x 136kg
    2 x 138.5kg
    1 x 138.5kg

    Weighted Pressup (1)
    3 x 5 x 25kg

    Explosive Pushups (1)
    3 x 8

    Part 2 – 1am

    Bicep Curls
    3 x 8 x 45kg

    Tricep Kickbacks
    3 x 8 x 16kg

    Chin Ups (Towel)
    6, 7, 5

    Side Bridge 90 sec
    Front Bridge 120 sec

    Mar 28

    Box Jumps
    5 x 110cm standing
    5 x 110cm hop
    5 x 115cm hop

    Track Work
    250m – 35.6 (****ing ****)
    200m – 26.7
    150m – 18.8
    100m – 12.1
    50m – 6.25
    TOTAL = 99.45 secs

    So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.

    Mar 30

    Hang Power Cleans
    2 x 10 x 58.5kg
    1 x 10 x 63.5kg

    Back Squats
    3 x 10 x 108.5kg

    Weighted Pushups
    3 x 10 x 25kg

    #9543
    Fraser_9to5Fraser_9to5
    Keymaster

    Apr 3

    Deadlift
    5 x 101kg
    5 x 116kg
    3 x 131kg

    Shoulder Press
    8 x 26.5kg
    7 x 26.5kg
    6 x 26.5kg

    Bicep Curls
    3 x 8 x 47.5kg

    Tricep Kickbacks
    3 x 8 x 17kg

    Inverted Rows
    3 x 9

    Decline Pushups, 41

    Ab Ripper X, 400 reps

    **HOLIDAY**

    Apr 17

    Weighted Pressups (1)
    3 x 8 x 25kg

    Explosive Pushups (1)
    3 x 6

    Bicep Curls
    3 x 8 x 45kg

    Tricep Kickbacks
    3 x 8 x 17kg

    Chin Ups (Towel)
    8,6,8

    Apr 18

    Hang Power Cleans
    3 x 10 x 63.5kg

    Back Squats
    3 x 10 x 108.5kg

    Ab Ripper X
    15 mins 38 secs

    Did Ab circuit without the video and was a minute off the time, thought it was a better way to do it because I sometimes feel like I can jump ahead of the video and days like today my fitness is poor and I need extra rest.

    Apr 25

    Hang Power Cleans
    3 x 10 x 63.5kg

    Back Squats
    3 x 10 x 111kg

    Weighted Pressups
    2 x 10 x 25kg
    1 x 12 x 25kg

    Apr 29

    Box Jumps
    5 x 105cm standing
    5 x 110cm jump in

    Track Work
    3 x 200, 2 x 200m (2.5 mins/10 mins) – 27.3, 27.7, 29.7 30.3, 31.8

    Awful conditions at the track, there was a big headwind and driving rain which I feel helped me work on my determination as I knew my fitness is lacking and the times would be poor.

    #9544
    Fraser_9to5Fraser_9to5
    Keymaster

    May 1

    Weighted Pressups (1)
    3 x 12 x 25kg

    Explosive Pushups (1)
    3 x 6

    Bicep Curls (2)
    3 x 8 x 45kg

    Tricep Kickbacks (2)
    3 x 8 x 16kg

    Chin Ups (Towel)
    10, 8, 7

    Side Bridge, 75 secs
    Front Bridge, 90 secs

    May 2

    Box Jumps
    5 x 110cm standing
    5 x 110cm jump in

    Track Work
    3 x 200, 2 x 200m (2.5 mins/10 mins) – 25.3, 27.9, 27.4 27.9, 28.4

    Don’t let me do my first rep with girls watching, I will always try to show off even if it’s tempo. Ruined my legs with that first run and they felt heavy and tight for the rest of the session.

    May 3

    Back Squats (1)
    2 x 5 x 128.5kg
    1 x 5 x 118.5kg

    Alternating Jumps (1)
    3 x 8

    Ab Ripper X
    14 mins 12 secs

    May 4

    Alt. Shoulder Press
    3 x 8 x 26.5kg

    Underhand Inverted Rows
    3 x 8

    Bicep Curls
    3 x 8 x 47.5kg

    Tricep Kickbacks
    3 x 8 x 16kg

    Decline Pushups
    23, 25, 21

    Pullups (Towel)
    9, 6, 8

    Ab Wheel
    20 reps

    Hit my head on the 2nd set of pullups and had to stop… idiot. Ok that was a good workout, struggled on shoulder press and curls but those aren’t getting any heavier so if I can keep up consistent training it should be a breeze.

    May 7

    Hang Power Cleans
    3 x 5 x 78.5kg

    Back Squats
    3 x 5 x 123.5kg

    SL Glute Raise
    3 x 20

    Bit of Pantera and Korn’s Twisted Transistor gave me some adrenaline to get through this. Worked on technique in cleans and getting a controlled full depth squat. Finished with glute/HS raises, really felt these and hopefully it’ll give my posterior chain some extra strength.

    May 8

    Weighted Pressups (1)
    3 x 12 x 25kg

    Explosive Pushups (1)
    3 x 6

    Bicep Curls
    3 x 8 x 47.5kg

    Tricep Kickbacks
    3 x 8 x 16kg

    Chin Ups (Towel)
    12, 7, 6

    May 10

    Back Squats (1)
    1 x 5 x 123.5kg
    2 x 5 x 128.5kg

    Alternate Split Jumps (1)
    3 x 8

    SL Glute Raise
    1 x 20

    Side Bridge, 80 secs
    Front Bridge, 100 secs

    May 11

    Box Jumps
    5 x 110cm standing
    5 x 115cm jump in

    Track Work
    3 x 200, 2 x 200m – 27.7, 27.9, 27.0 26.7, 27.0

    May 14

    Bench Press
    2 x 5 x 88.5kg
    1 x 4 x 88.5kg

    Bicep Curls
    3 x 8 x 45kg

    Tricep Kickbacks
    3 x 8 x 16kg

    Inverted Rows
    3 x 8

    Ab Ripper X
    11 mins 0 secs

    May 16

    Box Jumps
    5 x 105cm standing
    4 x 110cm jump in

    Track Work
    3 x 200, 2 x 200m – 26.9, 27.0, 27.5, 27.9, 28.3

    May 19

    Hang Power Cleans
    5 x 81kg
    4 x 83.5kg
    3 x 86kg
    2 x 88.5kg
    1 x 91kg

    Back Squats
    5 x 128.5kg
    4 x 131kg
    3 x 133.5kg
    2 x 136kg

    May 22

    Box Jumps
    5 x 105cm standing
    5 x 110cm hop

    Track Work
    3 x (90m Easy-Fast-Easy, 9 mins, 90m Fast-Easy-Fast)

    May 25

    Bench Press
    3 x 5 x 83.5kg

    Bicep Curls
    3 x 8 x 45kg

    Tricep Kickbacks
    3 x 8 x 16kg

    Inverted Rows
    3 x 8

    May 26

    Back Squats
    3 x 5 x 126kg

    Alternate Jumps (touch floor and ceiling)
    3 x 6

    Side Bridge, 90 secs
    Front Bridge, 120 secs

    May 28

    Shoulder Press (1)
    3 x 8 x 26.5kg

    Underhand Inverted Rows (1)
    3 x 8

    Bicep Curls (2)
    3 x 8 x 47.5kg

    Tricep Kickbacks (2)
    3 x 8 x 16kg

    Decline Pushups (3)
    30, 24

    Pullups (Towel) (3)
    11, 8

    May 29

    Box Jumps
    5 x 110cm standing
    5 x 110cm hop

    Track Work
    90m (5 mins) 90m 10.83, 10.84
    90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
    2 x 10m

    Not sure why I moved the cone, guess I get frustrated when I know i’m half a second off my best so I changed it up to a distance i’d never run. Rest period was too short but even my first run totally fresh I ran the exact same time as my easy-fast-easy runs which makes me think I only have one gear and completely lack top speed. I’m expecting a jump in times as I see it being a co-ordination issue and it will click again and I can sprint with proper technique as it’s currently very laboured and lacking intensity.

    May 31

    Back Squats
    3 x 5 x 126kg

    Alt. Jumps (floor-ceiling)
    3 x 6

    Side Bridge 90 secs
    Front Bridge 120 secs

    One of my hardest final reps on squats but I surprised myself by not panicking or rocking out of position and I just eased the weight up. Think i’m adjusting to these weights and not getting intimidated by the numbers.

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