2014 Training Log

Viewing 5 posts - 6 through 10 (of 12 total)
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  • #9313
    Fraser_9to5Fraser_9to5
    Keymaster

    June 1

    Power Clean 3 x 5 x 82.5kg
    Bench Press 3 x 5 x 92.5kg
    Back Squat 3 x 5 x 112.5kg
    DB OHP 3 x 10 x 25kg
    DB Hammer Rows 3 x 10 x 25kg
    DB Incline Curls 3 x 10 x 15kg
    DB Supine Tricep Ext 3 x 10 x 15kg
    Abs 2 x 3 mins

    June 4

    Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
    Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg
    Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
    Pull-ups 3 x 8
    DB Incline Curls 3 x 10 x 15kg
    Abs 2 x 3 mins

    June 8

    Power Clean 3 x 5 x 82.5kg
    Bench Press 3 x 5 x 92.5kg
    Back Squat 3 x 5 x 112.5kg
    Abs 2 x 3 mins

    June 11

    Track Work

    2 x 5 x 100m – average 13.9, best runs were 13.4 and only one worse than 14.3

    Power Clean 3 x 10 x 62.5kg
    Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 105kg
    Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg
    Pull-ups 2 x 8
    Chin Ups 2 x 10
    Abs 2 x 3 mins

    June 13

    Power Clean 3 x 5 x 82.5kg
    Bench Press 3 x 10 x 80kg
    Back Squat 3 x 10 x 100kg
    DB OHP 2 x 10 x 25kg
    DB Hammer Rows 2 x 10 x 25kg
    DB Incline Curls 2 x 10 x 15kg
    DB Supine Tricep Ext 2 x 10 x 15kg
    Abs 3 mins

    June 16

    Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg
    Bench Press 3 x 5 x 95kg
    Back Squat 3 x 5 x 115kg
    Incline Hammer Row 3 x 10 x 25kg
    Abs 3 x 2 mins

    June 29

    Abs 2 mins

    Power Clean 3 x 10 x 65kg
    Bench Press 3 x 10 x 80kg
    Back Squat 3 x 10 x 100kg

    Had two weeks resting a pec injury, did play 9-a-side football for an hour on the 24th and 26th and found it worked me a lot aerobically.

    #9314
    Fraser_9to5Fraser_9to5
    Keymaster

    July 7

    Bench Press 3 x 10 x 80kg
    DB Bicep Curl 3 x 10 x 15kg
    DB Tricep Extension 3 x 10 x 15kg
    Abs 2 x 2 mins

    July 10

    Bench Press 3 x 10 x 80kg
    Pullups 3 x 9
    DB Bicep Curl 3 x 10 x 15kg
    DB Tricep Extension 3 x 10 x 15kg
    Abs 2 x 2 mins

    July 12

    Back Squat 105kg x 9, 8, 7
    Pullups 3 x 9
    Bench Press 85kg x 9, 8, 8
    DB Bicep Curl 3 x 10 x 15kg
    DB Tricep Extension 3 x 10 x 15kg
    Abs 2 x 2 mins

    July 14

    Rugby Training

    Walked straight into a f**king bleep test didn’t I. New club in South London, nice group of guys all about my age or a few years younger. I’m only after the 3rd XV with the oldies – though now that I think about it i’m 6 mins from the pitch and my work is flexible enough that I could make training twice a week.

    So the bleep test, i got 10.1 (excuses: too lazy to squeeze another 0.2 out my legs and I had squat doms that held me back). Outside backs have been set a target of 13.5, I like the idea of performance targets so i’ll work hard in the stamina side of training and see where I land.

    July 15

    Bench Press 85kg x 10, 10, 7
    Squat 105kg x 9, 8, 7
    Pullups 3 x 9
    Abs 2 x 2 mins

    July 16

    Rugby Training

    Gym Tests

    Max. Pressups (to depth) in 2 mins – 80
    Max. Burpees (with jump & overhead clap) in 2 mins – 42

    July 18

    Football – 75 mins.

    Went to do my warm up jog and someone passed the ball to me so I kicked it back quite hard and tweaked my adductor. Absolutely livid with myself, i knew I was tight from rugby and warm up was priority number one.

    July 20

    Bench Press 85kg x 10, 8, 6
    Pullups 3 x 9
    Bicep Curls 3 x 12 x 15kg
    DB Tricep Ext 3 x 12 x 15kg
    Abs 2 x 2 mins

    July 24

    5-a-side football tournament

    Played 7 x 12-15 minute games, took the first few easy and gradually kicked the ball harder until i was near 100%. I did a lot of adductor rehab exercises, foam rolling, glute activation in the morning and it gave me the confidence to play.

    July 25

    Back Squat 5 x 5 x 110kg
    SL Hip Bridge 3 x 12
    Bench Press 5 x 5 x 90kg
    A1 Inverted Row 3 x 12
    A2 Bicep Curl 3 x 12 x 15kg
    A3 Tricep Extension 3 x 12 x 15kg
    Abs 3 x 2 mins

    July 28

    Rugby Training – Fitness Work

    Shuttle Runs, 10m & WB, 20m & JB x 10 off 45 secs
    Shuttle Runs 10m, 20m, 30m off 45 secs x 9 (i missed one as i was dying)
    Shuttle Runs 2 x 50m off 60 secs x 10
    100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m off 90 secs on the way up and 100 secs on the way down
    Touch 20 mins

    July 30

    Rugby Training

    3 station circuit x 2

    A 90 sec hit tackle pad, drop to floor, up again, repeat (with partner)
    B 3 minutes agility
    C 3 minutes (5 burpee, 10 press-up, 15 squat, repeat)

    5 x 20m from prone start

    Work in pods, passing, some rucking with pads

    July 31

    Back Squat 5 x 5 x 110kg
    Bench Press 4 x 5 x 90kg, 1 x 4 + 1 x 90kg (racked then last rep)
    Pogo Jumps 5 x 20 (meant to be good for calves)
    KB Swings 3 x 15 x 20kg (good for HS)
    SL Hip Bridge 3 x 12 (good for glute activation)
    A1 Inverted Row 3 x 12
    A2 Bicep Curl 3 x 12 x 15kg
    A3 Tricep Extension 3 x 12 x 15kg
    Rotator Cuff 2 x 10 x 2.5kg
    Abs 3 x 2 mins

    #9315
    Fraser_9to5Fraser_9to5
    Keymaster

    Aug 2

    Back Squat 5 x 5 x 115kg
    Pogo Jumps 5 x 20
    KB Swings 3 x 15 x 20kg
    SL Hip Bridge 3 x 15
    Bench Press 5 x 5 x 90kg
    Rotator Cuff 2 x 10 x 2.5kg
    Abs 3 x 2 mins

    Aug 4

    Rugby Training

    One of those anti-winger sessions where i’m hardly involved, didn’t even feel the need for PWO or dinner as I didn’t break sweat.

    Aug 6

    Rugby Training

    Full contact. Some tackle drills and shoulder warm ups then 2 v 2 with rucking.

    Back Squat 5 x 5 x 115kg – will move to 120kg on Saturday
    Pogo Jumps 5 x 20
    KB Swing 3 x 15 x 20kg
    SL Bridge 3 x 15
    Abs 2 mins

    Aug 7

    Bench Press 5 x 5 x 90kg
    A1 Inverted Row 3 x 12
    A2 Bicep Curl 3 x 12 x 15kg
    A3 Tricep Extension 3 x 12 x 15kg
    Rotator Cuff 2 x 10 x 2.5kg
    Abs 2 mins

    Aug 8

    Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
    More Back Squat BBB 5 x 10 x 60kg (75 secs)
    Pogo Jumps 5 x 20
    Abs 2 x 2 mins

    Aug 11

    Rugby Training

    Backs passing drills. Got the hang of it eventually and for once we were short of wingers so I got to run every other line and as I was running second line of attack I often got the ball. Got to a main game but lightning storm was VERY close by so we had to give up. Game on Thursday but probably going to skip it to have dinner with friends.

    Bench Press 5 x 70kg, 5 x 80kg, 3 x 5 x 90kg
    DB Incline Row 5 x 10 x 20kg (75 secs)
    Close Grip Bench Press 5 x 10 x 45kg (60 secs)
    Abs 2 x 2 mins

    Aug 13

    Back Squat 5 x 90kg, 5 x 105kg, 3 x 5 x 120kg
    BBB Back Squat 5 x 10 x 65kg (60 secs)
    Pogo Jumps 2 x 50
    Abs 2 mins

    Aug 14

    Bench Press 3 x 72.5kg, 3 x 85kg, 3 x 3 x 95kg
    Incline Row 5 x 10 x 20kg (60 secs)
    Close Grip Bench Press 5 x 10 x 50kg (60 secs)
    Abs 2 x 2 mins

    Aug 17

    Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
    Incline Row 5 x 10 x 20kg (60 secs)
    Close Grip Bench Press 5 x 10 x 55kg (60 secs)
    Rotator Cuff 2 x 10 x 2.5kg – need to go heavier

    Aug 17 (part 2)

    Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – biggest risk i’ve taken in a few years going down for final rep
    Pogo Jumps 2 x 20, 3 x 20 x 1.25kg
    BBB Back Squats 5 x 10 x 70kg (60 secs)
    Abs 2 x 2 mins

    Aug 21

    Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg – comfy
    Pogo Jumps 5 x 20 x 2.5kg
    BBB Back Squats 5 x 10 x 75kg (60 secs)
    Abs 2 x 2 mins

    Aug 24

    Bench Press 5 x 72.5kg, 5 x 82.5kg, 3 x 5 x 92.5kg
    Incline Row 5 x 10 x 20kg (60 secs)
    Close Grip Bench Press 5 x 10 x 55kg (60 secs)
    Rotator Cuff 2 x 10 x 5kg

    Aug 25

    Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
    Pogo Jumps 5 x 20 x 2.5kg
    BBB Back Squats 5 x 10 x 80kg (60 secs)
    Abs 2 x 2 mins

    #9316
    Fraser_9to5Fraser_9to5
    Keymaster

    Sept 1

    Back Squat 5 x 95kg, 5 x 110kg, 3 x 5 x 125kg
    Pogo Jumps 4 x 25 x 2.5kg
    BBB Back Squats 5 x 10 x 85kg (60 secs)

    Sept 2

    Bench Press 5 x 75kg, 5 x 85kg, 3 x 5 x 95kg
    Incline Row 5 x 10 x 20kg (60 secs)
    Close Grip Bench Press 5 x 10 x 55kg (60 secs)
    Rotator Cuff 2 x 10 x 5kg
    Abs 2 x 2 mins

    Sept 5

    Back Squat 5 x 100kg, 5 x 115kg, 4,4,3 x 130kg – had to bail out in the first set trying a 5th rep
    Pogo Jumps 4 x 25 x 2.5kg
    BBB Back Squats 5 x 10 x 90kg (60 secs)
    “Stir the pot” abs 3 x 5 each way
    Slow Seated Leg Raise 3 x 10

    Sept 5

    Bench Press 5 x 70kg, 5 x 80kg, 9 x 90kg
    Incline Row 10,10,10,7,6 x 22.5kg (60 secs)
    Close Grip Bench Press 10,10,10,10,6 x 60kg (60 secs)
    Rotator Cuff 2 x 10 x 5kg
    Seated Leg Raise 3 x 20
    Side Plank with Raised Leg 2 x 20 secs per side

    Sept 8

    Bench Press 3 x 72.5kg, 3 x 85kg, 7 x 95kg
    Incline Row 10,10,10,9,7 x 22.5kg (60 secs)
    Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
    Rotator Cuff 2 x 10 x 5kg
    Ab Circuit (3 sets, 30 secs rest):

    A1 Stir the Pot 3 x 5 each way
    A2 Side Plank with Raised Leg 2 x 20 secs per side
    A3 Seated Leg Raise 3 x 15

    Sept 9

    Back Squat 5 x 90kg, 5 x 105kg, 7 x 120kg
    Pogo Jumps 4 x 25 x 2.5kg
    BBB Back Squats 5 x 10 x 95kg (60 secs)
    Ab Circuit (30 secs rest):

    A1 Stir the Pot 3 x 5 reps each way
    A3 Hanging Leg Raise 6, 6, 3

    Sept 11

    Bench Press 5 x 80kg, 3 x 90kg, 4 x 100kg
    Incline Row 10,10,10,9,5 x 22.5kg (60 secs)
    Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
    A1 DB Hammer Curls 2 x 20 x 10kg
    A2 DB Skull Crushers 20, 15 x 10kg
    Rotator Cuff 2 x 10 x 5kg
    Burpees 3 x 15

    Sept 15

    Bench Press 5 x 72.5kg, 5 x 82.5kg, 7 x 92.5kg
    Incline Row 10,10,10,10,7 x 22.5kg (60 secs)
    Close Grip Bench Press 10,10,10,10,8 x 60kg (60 secs)
    Ab Circuit (3 sets, 30 secs rest):

    A1 Stir the Pot 3 x 5 each way
    A2 Side Plank with Raised Leg 2 x 20 secs per side
    A3 Hanging Leg Raise 3 x 6

    B1 DB Hammer Curls 20,20,18 x 10kg
    B2 DB Skull Crushers 20,20 x 10kg

    Rotator Cuff 2 x 10 x 5kg
    Burpees 3 x 15 – best of 48 secs

    Sept 16

    Pilates (20 mins) and Stretching (10 mins)

    Sept 17

    Rugby Training

    8 attackers v 4-4-3 guys in tackle pads – like a gauntlet of defenders, had to work on rucking and exposing space

    Attack v Defence, ~ 14 per team. Defence kick it out from their try line and come up to defend, turnover ends the game or if attack score.

    Sept 18

    OHP 5 x 40kg, 5 x 45kg, 8 x 50kg
    Strict Pullups (30 total) 8,7,6,5,4 – dead hang each rep
    A1 DB Hammer Curls 20,20,20,17 x 10kg
    A2 DB Skull Crushers 20,20,20 x 10kg
    Ab Circuit (3 sets, 30 secs rest):

    B1 Stir the Pot 3 x 5 each way
    B2 Side Plank with Raised Leg 2 x 25 secs per side
    B3 Hanging Leg Raise 3 x 7

    Rotator Cuff 2 x 12 x 5kg
    Burpees 3 x 16 – best of 47 secs

    Sept 21

    Power Clean 2 x 8 x 60kg
    Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 10 x 120kg
    RDL 4 x 8 x 60kg – easy
    Ab Circuit (3 sets, 30 secs rest):

    A1 Stir the Pot 3 x 5 each way
    A2 Side Plank with Raised Leg 2 x 30 secs per side
    A3 Hanging Leg Raise 3 x 8

    Sept 22

    Bench Press 3 x 77.5kg, 3 x 87.5kg, 4 x 100kg
    Incline Row 10,10,10,7,9 x 22.5kg (60 secs)
    Close Grip Bench Press 10,10,10,10,7 x 60kg (60 secs)
    A1 DB Hammer Curls 20,20,20 x 10kg
    A2 DB Skull Crushers 20,20,20 x 10kg
    Rotator Cuff 2 x 10 x 5kg
    Burpees 3 x 18 – best of 66 secs

    Sept 23

    Pilates (20 mins) and Stretching (10 mins)

    Also did the self myofascial release on my calf from recent article and could tell the next day in pogo jumps.

    Sept 24

    Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 5 x 120kg
    Pogo Jumps 3 x 25 x 2.5kg
    BBB Squats 3 x 10 x 85kg
    SL Hip Raise – 3 x 12 (15 secs rest between legs)

    Sept 25

    OHP 3 x 42.5kg, 3 x 47.5kg, 8 x 55kg
    Strict Pullups (25 total) 8,7,7,3
    A1 DB Hammer Curls 20,20,20 x 10kg
    A2 DB Skull Crushers 20,20,20 x 10kg
    Ab Circuit (3 sets, 30 secs rest):

    B1 Stir the Pot 3 x 6 each way
    B2 Side Plank with Raised Leg 2 x 30 secs per side
    B3 Hanging Leg Raise 3 x 8

    Burpees – Tabata (4 mins) – 51 total

    Sept 26

    Pilates (20 mins), Stretching (10 mins), Self Myofascial release on HS, Calf, Tib Ant

    Sept 27

    Rugby Match – 3rd XV (Won 41-8)

    Scored two tries.

    Sept 30

    BW: 72.6kg / 160lbs

    Hex Bar Deadlift 3 x 100kg, 3 x 112.5kg, 4 x 125kg
    Pogo Jumps 3 x 25 x 2.5kg
    BBB Squats 3 x 10 x 85kg
    Glute Bridge 3 x 15 x 20kg (90 secs rest)

    #9317
    Fraser_9to5Fraser_9to5
    Keymaster

    Oct 1

    BW: 72.2kg / 159lbs

    OHP 5 x 45kg, 3 x 50kg, 7 x 57.5kg
    Pullups – 9, 7, 7, 5, 2
    A1 DB Hammer Curls 20,20 x 10kg
    A2 DB Skull Crushers 20,20 x 10kg
    Burpees (1 min on/off) 22, 7* – *stopped as my bicep was pulling when on the ground

    I tweaked my bicep on Sunday the morning after rugby and was hoping to sneak through this session without it flaring up.

    Oct 2

    Pilates (20 mins)

    Oct 4

    Rugby Match – 3rd XV (Won 59-17)

    Scored one try.

    Oct 6

    KB Swing (warm up) 2 x 10 x 15kg
    Power Clean 3 x 8 x 60kg
    Hex Bar Deadlift 5 x 105kg, 3 x 120kg, 5 x 132.5kg
    Pogo Jumps 4 x 25 x 2.5kg

    RDL 4 x 8 x 60kg (90 secs)

    Abductor/Adductor Raises 2 x 15

    Oct 6 part 2

    BW: 72.7kg (160lbs)

    Bench Press 5 x 82.5kg, 3 x 92.5kg, 2 x 105kg
    Incline Row 5 x 10 x 22.5kg
    Close Grip Bench Press 10,10,10,10,8 x 60kg
    A1 Bicep Curls 20,20,20,18 x 10kg
    A2 Skull Crushers 20,20,20 x 10kg
    Rotator Cuff 2 x 12 x 5kg

    Oct 9

    BW: 73.3kg (161lbs) – poor diet last few days so not a lean gain

    OHP 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
    Pullups – 9, 8, 6, 5, 2
    Ab Circuit (2 sets, 30 secs rest):
    B1 Stir the Pot – 7 each way
    B2 Side Plank with Raised Leg – 2 x 30 secs per side
    B3 Hanging Leg Raise – 8
    Burpees 1 min on/off x 3 – 20, 20, 20 – wasn’t happy with my overeating so put these back in for today

    Oct 11

    BW: 72.8kg (160lbs)

    KB Swing (warm up) 2 x 10 x 15kg
    Power Clean (2nd warm up) 3 x 6 x 65kg
    Hex Bar Deadlift 5 x 95kg, 5 x 110kg, 8 x 122.5kg
    Pogo Jumps 4 x 25 x 2.5kg
    RDL 4 x 10 x 62.5kg (90 secs)
    Abductor/Adductor Raises 2 x 15

    Oct 12

    BW: 72.5kg (160lbs) – always goes down the day after leg day

    Bench Press 5 x 75kg, 5 x 85kg, 6 x 95kg
    Incline Row 10,10,10,10,8 x 22.5kg
    Close Grip Bench Press 10,10,10,10,8 x 60kg
    A1 Bicep Curls 10kg x 20,20,20,20
    A2 Skull Crushers 10kg x 20,20,20,16
    Rotator Cuff 2 x 12 x 5kg
    Abs – 3 x (Front Plank 30 sec w squeeze, V-Situp x 15)

    Oct 14

    BW: 72.9kg (161lbs)

    KB Swings (warm up) 2 x 10 x 15kg
    Hex Bar Deadlift 5 x 100kg, 5 x 110kg, 5 x 122.5kg
    Pogo Jumps 4 x 25 x 2.5kg
    BBB Back Squats 5 x 10 x 85kg
    Glute Bridge 3 x 12 x 25kg

    Oct 16

    BW: 73.0kg (161lbs)

    OHP 3 x 45kg, 3 x 50kg, 7 x 57.5kg
    Pullups – 8,7,6,5,4
    A1 Bicep Curls 10kg x 20,20,20
    A2 Skull Crushers 10kg x 20,20,20
    Front Plank 3 x 30 secs
    V-Situps 3 x 15

    Oct 18

    Rugby Match – 3rd XV (Won 19-15)

    Oct 19

    BW: 73.4kg (162lbs)

    OHP 5 x 47.5kg, 3 x 52.5kg, 6 x 60kg
    Pullups – 10,8,6,6
    Front Plank 3 x 30 secs
    V-Situps 3 x 15

    Oct 20

    BW: 73.5kg (162lbs)

    KB Swing (warm up) 2 x 10 x 15kg
    Power Clean (2nd warm up) 3 x 6 x 65kg
    Hex Bar Deadlift 3 x 102.5kg, 3 x 115kg, 3 x 130kg, 6 x 130kg
    Pogo Jumps 4 x 25 x 2.5kg
    RDL 4 x 10 x 65kg (90 secs)
    Abductor/Adductor Raises 2 x 15

    Oct 22

    BW: 73.2kg (161lbs)

    KB Swings (warm up) 2 x 10 x 15kg
    Hex Bar Deadlift 3 x 100kg, 3 x 115kg, 3 x 130kg
    Pogo Jumps 3 x 25 x 2.5kg
    BBB Back Squats 3 x 10 x 90kg

    Bench Press 3 x 80kg, 3 x 90kg, 3 x 102.5kg
    Incline Row 3 x 10 x 22.5kg
    Close Grip Bench Press 3 x 10 x 60kg
    Rotator Cuff 2 x 12 x 5kg
    Front Plank 3 x 40 secs, V Sit 3 x 15

    Oct 25

    Rugby Match – 3rd XV (Won 18-10)

    Oct 27

    OHP 5 x 42.5kg, 5 x 50kg, 8 x 55kg
    Pullups 5 x 6

    Oct 28

    BW 72.7kg (160lbs)

    KB Swings 2 x 10 x 15kg
    Power Clean 3 x 6 x 65kg
    Hex Bar Deadlift 5 x 110kg, 3 x 122.5kg, 6 x 137.5kg
    Pogo Jumps 4 x 25 x 2.5kg
    RDL 4 x 10 x 65kg (90 secs rest)
    Adductor/Abductor Raise 2 x 15
    Hex Bar Deadlift Hold – 70kg for 62 secs

    Oct 29

    BW 73.0kg (161lbs)

    Bench Press 5 x 85kg, 3 x 95kg, 1 x 107.5kg
    Incline Row 4 x 8 x 22.5kg (90 secs)
    Close Grip Bench Press 8,8,8,5 x 70kg (2.5 mins)
    A1 Bicep Curls 12.5kg x 12,12,12,12 (1 min)
    A2 Skull Crushers 12.5kg x 12,12,12 (2 min)
    Rotator Cuff 2 x 12 x 5kg
    Front Plank 3 x 40 secs, V Sit 3 x 15

    Oct 31

    BW: 73.2kg (161lbs)

    KB Swings 2 x 10 x 15kg
    Hex Bar DL 5 x 110kg, 3 x 125kg, 2 x 140kg – grip failed almost immediately!
    BBB Squat 5 x 10 x 95kg – FMLegs, that was rough

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